A) 3 Rounds:
8 Wall Balls, 20#/14#
8 Knee Raises
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
2 Hang Cleans, below The Knees
@ RPE 7
– 3 Minute Rest
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.
4 Rounds For Time:
8 Burpees over the Bar
Then, with no break:
4 Power Cleans
4 Burpees over the Bar
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.
Toes-to-Bar: every round should be unbroken, scale reps as needed.
Deadlifts: each set should be unbroken, scale load as needed.
Power Cleans: may be completed in quick singles.