Warm-Up
A) 1 Round:
10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
B) 9-6-3 reps of:
Muscle Clean, at mid shin
10-10-10 reps of:
Russian Swings
Strength
EMOMx12 minutes
2 Power Cleans, from floor
Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.
Strength Tip
If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.
Workout
Every 3 Minutes x 6 Rounds:
6 Hang Squat Cleans, 135#/95#
12/10 Calorie Row
24 Double-Unders
Workout Tip
Cleans: choose a weight that you can complete in 1 unbroken set. The goal is to get on the rower quick! Scale the load as needed.
Row: sprint this station and complete all 12/10 calories in 60 seconds or less. Scale as needed.
Double-Unders: complete all repetitions in 30 seconds or less, scale repetitions as needed.