Warm-Up
4 Rounds:
20 Singles
10 Doubles
5 Empty Bar Thrusters
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
Strength
Hang Power Clean – Above the Knee
2 @ RPE 5
2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 1
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
Choose variation A for a workout with weights or B for bodyweight workout
Variation A:
Every 3 Minutes for 5 Rounds:
50 Double Unders
10 Thrusters, 95#/65#
10 Burpees Over the Bar
Variation B:
Every 3 Minutes for 5 Rounds:
50 Double Unders
25 Air Squats
50 Double Unders
Workout Tip
For both variations make sure to have at least 30 seconds of rest each round. Scale load or repetitions on the double Unders as needed. For Variation B, if we do not have a Jump Rope scale to 75 High Knees for 50 Double Unders