A) 3 Rounds of each:
30 seconds on/30 Seconds Transition:
Row @ RPE 7
B) 3 Rounds:
10 Knee Raises
1 Power Clean + 1 Split Jerk
1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8
Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.
Power Clean from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.
Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.
In this set, we use 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.
In Teams of 2:
10 Deadlifts, 95#/65#
10 Front Rack Lunges, 95#/65#
200m Run together
20 Box Jumps, 24″/20″
30 Kettlebell Swings 53#/35#
30 Calorie Row
40 Hand-Release Push-Ups
100 Sit-Ups alternating every 10 reps.
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.
Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Note: if you do not have a partner, keep the rounds the same, but cut the repetitions in ½.