A) 2 Rounds:
10 Wall Balls
10m Broad Jump
B) EMOM x 2 minutes:
4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell
– Sit-Ups in the remaining amount of time
Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2
Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use 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.
Every 3 minutes x 6 rounds, alternate stations A and B:
A. 500m Row
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar
AX: Front Squats. 75#/55#
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.
Note: you will perform each station 3 times, alternating a total of 6 rounds.
Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.
B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.