Warm-Up
2 Minute Row at RPE 6
Then,
2 Rounds:
Then, With an Empty Bar
4 Muscle Cleans – Above the Knee
4 Strict Press
4 Muscle Cleans – Above the Knee
4 Front Squats
8 Step-Ups – On A Box
Strength
Hang Power Clean – Above the Knee
3 @ RPE 5
3 @ RPE 6
3 @ RPE 7
3 Reps @ RPE 8 x 1
Then perform 1 more additional set of 3 at 90% of 3 Reps@ RPE8 of the day.
Strength Tip
Hang Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. Hinge so your shoulders are over the bar and the bar is above the knee position. Receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.
Workout
Variation A:
Every Minute on the Minute for 15 Rounds:
Minute 1:
5 Clean and Jerks, 135#/95#
10 Box Jumps, 24”/20”
Minute 2:
Max Calorie Row
Minute 3:
1 Minute Rest
Variation B:
Every Minute on the Minute for 15 Rounds:
Minute 1:
4 Handstand Push-Ups
8 Single Leg Squats
12 V-Ups
Minute 2:
Max Mountain Climbers
Minute 3:
1 Minute Rest
Workout Tip
For Variation A and B, make sure to have some rest in minute one, Scale repetitions as needed. Ideally, we want 15 seconds of rest.