A) 2 Rounds:
20 Air Squats
B) 3 Rounds starting with an empty bar and adding load after each round:
5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press
1 Squat Clean
@ RPE 8
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.
Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.
5 Rounds For Time:
15 Calorie Row
15 Dumbbell Power Cleans 50#/35#
90 seconds Rest
Each round should be a sprint! After the last DB is completed rest 90 seconds and repeat.