Warm-Up
1 Round:
400m Run
40 Singles
20 Double Unders
10 Wall Balls
Then with an Empty Barbell:
3 Rounds:
3 Hang Power Cleans
3 Hang Squat Cleans
3 Thrusters
Strength
4 Sets:
1 Power Clean
2 Squat Cleans
All sets completed at an RPE 8.
Strength Tip
Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel. Squat Clean is a full clean from the ground where the athlete squats where the hip crease goes below the knee.
Workout
Variation A:
For Time:
8-6-4
Ring Muscle Ups
16-12-8
Power Snatch, 95#/65#
32-24-16
Back Rack Lunges, 95#/65#
Variation B:
For Time:
800m-600m-400m
Run
16-12-8
Burpee Broad Jump
32-24-16
Jumping Lunges
Workout Tip
For Variation A, make sure the load for the lunges is something you can complete in each set in 3 sets or less.