12 Calorie Bike
Rest 30 Seconds
– Repeat for 3 rounds
B) 3 Rounds:
8 Dumbbells Snatches
16 Ring Rows
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE 9 for 2 more sets
Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.
Power Snatches 115#/75#
RX: as is
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Each station should not take more than 2:30 each round. Scale reps, load, and distance as needed.
Bike/Pull-Ups: The first round should not take you more than 2 minute, the second round more than 90 seconds, and the third round more than 60 seconds. Scale as needed.
Power Snatch: the weight on the power snatch should be moderately challenging.