A) 3 Rounds:
15m High Knees
15m Broad Jump
15m Butt Kickers
15 Russian Swings
B) 500m Row
Then, 2 rounds:
5 Hang Power Cleans, above the knee
5 Hang Power Cleans, below the knee.
Power Clean, From Ground
2 reps @ RPE 6
2 reps @ RPE 7
2 reps @RPE 8
2 reps @ RPE 9
Then 4 set at 85% of 2@9
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 9 for 1 set of 2 repetitions with every weight jump. After you find your 2@9 take 85% of that weight and complete 4 more sets of 2 repetitions.
Power Clean from Floor: grab the bar in your clean grip. 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 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.
21-15-9 For Time:
Burpees Over the Bar
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.
Thrusters: you should choose a load that you can complete each round in 2 minutes or less.
Row: each round of rowing should be increasing each round.