Warm-Up
2 Rounds:
20 Ring Rows
10 Walking Lunges
10 Air Squats
5 Burpees
Then, 2 rounds 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
3@ RPE5
3@ RPE6
3@ RPE7
3 Reps@ RPE8x1
Then perform 2 more additional sets 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 10 Rounds
Minute 1:
8 Hang Power Snatches, 95#/65#
8 Burpees over the bar
Minute 2:
2 Rope Climbs
Variation B
Every Minute on the Minute for 10 Rounds
Minute 1:
16 Single-Leg Squats
Minute 2:
8 Push-Ups
8 Sit-Ups
8 Push-Ups