Warm-Up
3 Minutes on the rower at RPE6
Then
4 Rounds
4 Hang Muscle Cleans
4 Front Squats
8 Strict Press
4 Strict Pull Ups
Strength
Build to a heavy 2 Hang Power Clean
(a 2@ RPE8 in the Hang power Clean)
Then perform the following below:
1 Hang Power Cleans Every Minute on the Minute for 5 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:
For Time
100 Double Unders
50 Calorie Row
25 Chest to Bar Pull Ups
25 Handstand Push Ups
50 Calorie Row
100 Double Unders
Variation B:
For Time
1600m Run
80 Mountain Climbers
40 Close Grip Push Ups
80 Jumping Lunges
1600m Run
Workout Tip
For Variation A, Scale Chest to bar pull ups to kipping if needed. Handstand Push Ups may be scaled to strict Barbell Press.