A1 - Snatch Balance
6 sets of 3 reps (rest 15 seconds before going to A2 and work up to an RPE of 5 )
What is RPE ?
RPE = Rated Perceived Exertion, and it is a method used to gauge your intensity levels during a workout or specific exercise. The scale we will use will be 1 to 10. 1 = Little to NO Effort or exertion and 10 = maximal effort.
A2 - Box Jumps
6 sets of 3 reps (work up in height and rest 2 minutes before returning to A1)
20 minute AMRAP
30 Double Unders (or 1 minute amrap of double unders)
15 Wall Ball (20/14)
30 Walking Lunges (45/25 plate overhead)
200 meter run
3 x max effort dead hangs from pull up bar for time
3 x legless rope climbs
3 x bent over plate rows x 25 reps