STRENGTH
Clean and Jerk
EMOM 12 mins
2 Power Clean + 1 Push Jerk @75%
of 1rm
WOD
9 Min AMRAP
3 Thrusters
9 Hand Release Push Ups
30 Double Unders
@52.5/35 (115/75)
PEAK
Intervals
20 x 30 seconds work@RPE 5-9 (see notes) /
30 seconds recovery @RPE 1 RPE Chart
0 – Nothing at all
1 – Extremely easy, “could easily hold this pace and talk for hours”
2 – Very easy, “Can talk in complete sentences”
3 – Easy, “Deeper breathing but can speak in broken sentences”
4 – Moderate, “Talking first becomes difficult”
5 – Somewhat hard, “Starting to breathe hard and get uncomfortable”
6 – Moderately hard, “Rapid breathing, talking is avoided”
7 – Hard, “Rapid, forceful breathing and not wanting to talk”
8 – Very hard, “Labored breathing, cannot talk”
9 – Very, very hard, “Starting to gasp for breath, unable to speak”
10 – Extremely hard, “Gasping for air”
10+ – Max, “As hard as you can go, sprintaway-from-danger pace”