A) 2 Rounds:
10m High Knees
10m Walking Lunge
B) 3 Rounds:
12 Wall Balls, 14#/10#
6 Strict Pull-Ups
Hang Squat Clean Above Knees
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.
Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.
Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back.
From the above-the-knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.
5 Rounds for time:
1 Squat Snatch, 135#/95#
3 Power Clean and Jerks, 135#/95#
Snatch: this should be a moderate to heavyweight, scale as needed.
Run: you should be able to complete the 200m run in 1 minute or less.
Power Clean and Jerk: Same weight as your squat snatch, should be moderate to light.