Warm-Up
8 Minutes of Movement:
200m Run
200m Row
10 Walking Lunges
10 Front Squats with an Empty Bar
10 Muscle Cleans above the knee with an empty bar.
Strength
5 sets each:
1 Clean High Pull
2 Power Clean
3 Front Squats
(Compare to 5/10/21)
Note: You should work with a weight that you could power Clean for a double with good mechanics.
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
2 Rounds For Time:
800m Run
400m Row
20 Hang Power Snatches, 95#/65#
10 Thrusters, 95#/65#
Variation B
2 Rounds For Time:
10 Handstand Push-Ups
20 Push-Ups
40 Walking Lunges
800m Run
Workout Tip
For Variation A, make sure the load is moderate and all sets are completed in 2 sets or less. Scale as needed