Warm-Up

1 Round:

200m Run

50 Singles

25 Double Unders

10 Front Squats – With an Empty Barbell

Then with an Empty Barbell:

3 Rounds:

3 Hang Power Cleans

3 Hang Squat Cleans

3 Thrusters

 

Strength

3 Sets:

1 Clean High Pull

1 Power Clean

2 Squat Cleans 

All sets are completed at an RPE 7

 

Strength Tip

Clean High Pull: From the ground,  pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

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:

Every Minute on the Minute for 16 Rounds:

Minute 1: 2 Front Squats, 155#/105#

  • 20 Double Unders

Minute 2: 4 Hang Power Cleans, 155#/105# 

  • 20 Double Unders

Minute 3: 8 Deadlifts, 155#/105#

  • 20 Double Unders

Minute 4:

Rest

Variation B:

Every 2 Minutes for 8 Rounds:

Station A.

20 Air Squats

40 Mountain Climbers

20 Air Squats

Station B.

200m Run

Station C.

20 Sit-Ups 

1-Minute Plank

Station D.

200m Run

 

Workout Tip

For Variation A, make sure the load is something you can complete in 3 sets or less for the Ring Muscle-Ups and power snatch. Scale Muscle-Ups to 15 Strict Pull-ups or 15 Chest-To-Bar Pull-Ups if needed.

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