Warm-Up
2 Rounds:
400m Run
10 Hang Muscle Cleans
5 Hang Squat Cleans
10 Push Presses
Strength
4 Sets:
1 Power Clean
2 Squat Cleans
All sets completed at an RPE 8.
Strength Tip
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:
12 Minute Clock:
16 Hang Dumbbell Snatches, 50#/35#
8 Toes to Bar
4 Box Jumps, 24”/20”
16 Hang Dumbbell Snatches, 50#/35#
8 Toes to Bar
8 Box Jumps, 24”/20”
16 Hang Dumbbell Snatches, 50#/35#
8 Toes to Bar
12 Box Jumps, 24”/20”
Note: after each round add 4 repetitions to the box jump exercise.
Variation B:
For Time:
Every 4 Minutes for 4 Rounds
400m Run
20 Sit-Ups
10 Burpees
Workout Tip
For Variation A, switch every 8 repetitions. Load should be light to moderate.