A) 20 sec on/10 sec rest, alternate each station:
A- Jump Rope
C- Air Squats
B) 3 Rounds with an empty bar:
5 Romanian Deadlifts
5 Front Squats
Hang Squat Clean, Above Knees
3 @ RPE 6
3 @ RPE 7
3 @RPE 8×3 rounds
Here 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.
Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.
Then, Max Rounds:
5 Unbroken Touch-and-Go Power Snatches, 75#/55#
10 Overhead Squats, 75#/55#
AX: Power Clean. Front Squats 95#/65#.
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.
After the 1000m row buy-in, in the remaining 10 minutes complete as many rounds of the triplet. Each station should be unbroken. Scale load and movement as needed.