Warm-Up
3 Rounds:
200m Run
10 Hang Muscle Cleans
5 Front Squats
10 Dumbbell Hang Snatches
5 Strict Pull-Ups
Strength
Every Minute on the Minute for 8 Rounds:
1 Hang Power Clean + 1 Hang Clean
Build to an RPE 7
Objective: Start with an empty bar and slowly build in each round until you reach an RPE of 7 in the complex. If you reach an RPE7 in the complex before the 8 minutes is complete, stay at the load. You will have 60 seconds to complete the complex. Next week we will perform a Hang Clean Single.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
20 Minute AMRAP:
2 Rope Climb
200m Run
20 Dumbbell Snatches, 50#/35#
200m Run
Variation B:
Every Minute on the Minute for 20 Rounds:
Minute 1:
20 Sit-Ups
Minute 2:
20 Push-Ups
Minute 3:
40 Second Max Sit Ups
Minute 4:
40 Second Plank Hold
Workout Tip
For Variation B, make sure to have at least 20 seconds of rest in each minute round. Scale repetitions as needed.