Warm-Up

30 Step Ups

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. 

(Compare to 8.27.21)

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:

30 Box Jumps, 24”/20”

30 Dumbbell Snatches, 50#/35#

30 Sit-Ups 

20 Box Jumps, 24”/20”

20 Dumbbell Snatches, 50#/35#

20 Sit-Ups 

10 Box Jumps, 24”/20”

10 Dumbbell Snatches, 50#/35#

10 Sit-Ups 

 

Variation B:

For Time:

30 Squats

30 Burpees

30 Sit-Ups 

30 Squats

20 Burpees

30 Sit-Ups 

30 Squats

10 Burpees

30 Sit-Ups 

 

Workout Tip

For Variation A, make sure to switch every 5 repetitions for the Dumbbells. Load should be moderate.

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