Warm-Up
30 Step Ups
Then with an empty Barbell – 3 Rounds:
3 Hang Power Cleans
3 Hang Squat Cleans
3 Thrusters
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:
For Time:
30 Box Jumps, 24”/20”
30 Dumbbell Snatches, 50#/35#
30 Sit-Ups
20 Box Jumps, 24”/20”
20 Dumbbell Snatches, 50#/35#
20 Sit-Ups
10 Box Jumps, 24”/20”
10 Dumbbell Snatches, 50#/35#
10 Sit-Ups
Variation B:
For Time:
30 Squats
30 Burpees
30 Sit-Ups
30 Squats
20 Burpees
30 Sit-Ups
30 Squats
10 Burpees
30 Sit-Ups
Workout Tip
For Variation A, make sure to switch every 5 repetitions for the Dumbbells. Load should be moderate.