Warm-Up
A) 2 rounds:
500m Row
10 Front Squats, with an empty bar
10 Overhead Squats, with an empty bar
10 American Swings, 44#/26#
10 GHD Sit-Ups
10 Back Extensions
Strength
Double-Up
Choose one of the variations below you would like to work more on:
Clean Variation:
2 Low Hang Power Clean + 1 Power Clean from the floor.
Snatch Variation:
2 Low Hang Power Snatch + Power Snatch from the floor.
Strength Tip
Objective: build to an RPE of a 7 for 3 sets of the complexes.
Low Hang = Below the knee
Workout
For Time:
20 Dumbbell Power Cleans,50#/35#
20 Push-Ups, with a pause at the top of each repetition
20 Calorie Row
16 Dumbbell Power Cleans, 50#/35#
16 Push-Ups, with a pause at the top of each repetition
16 Calorie Row
12 Dumbbell Power Cleans, 50#/35#
12 Push-Ups with a pause at the top of each repetition
12 Calorie Row
8 Dumbbell Power Cleans, 50#/35#
8 Push-Ups with a pause at the top of each repetition
8 Calorie Row
Workout Tip
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.
Make sure to pause for a 1 ct at the top of each push-up position. Each round of DB power cleans should be completed in 3 sets or less.