Warm-Up
3 Rounds
30 High Knees
30 Butt Kickers
6 Hang Power Cleans with a barbell
6 Front Squats
6 Hang Power Snatches with a barbell
6 Overhead Squats
Strength
Build to a heavy 3 Hang Power Clean
(a 3@ RPE8 in the Hang power Clean)
Then perform the following below:
2 Hang Power Cleans Every Minute on the Minute for 3 Rounds.
(Compare to 9.19.21)
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. From any position above the knees lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.
Workout
Variation A:
8 Rounds For Time
4 Toes to bar
4 Power Snatches, 95#/65#
4 Overhead Squats, 95#/65#
4 Burpees Over the bar
Variation B:
30 Minute AMRAP
400m Run
2 Minute Plank
20 Sit Ups
1 Minute Plank
10 Sit Ups
400m Run
20 Push Ups Wide
20 Push Ups Close
Workout Tip
For Variation A, all movements should be completed in unbroken sets. Scale load as needed.