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.

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.

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