Warm-Up
2 Rounds:
1-minute Bike
10 Hang Muscle Cleans with an empty bar
10 Front Squats with an empty bar
10 Strict Press with an empty bar
1-minute Bike
Strength
4 sets each:
1 Clean High Pull
2 Power Clean
3 Front Squats
(Compare to 5/6/21)
Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.
Clean High Pull: from the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every Minute on the Minute for 16 Rounds
Minute 1:
5 Front Squats, 155#/105#
Minute 2:
10 Calorie Bike
Minute 3:
15 Push Presses, 155#/105#
Minute 4:
10 Calorie Bike
Variation B
Every Minute on the Minute for 16 Rounds
Minute 1:
8-16 Single Leg Squats
Minute 2:
8-16 Burpees
Minute 3:
8-16 Close Grip Push-Ups
Minute 4:
8-16 Burpees
Workout Tip
For Variation A, and B make sure you choose a rep range that gives you 15-20 seconds of rest in every 60 seconds.