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STRENGTH

Power Clean (0:00 x 3 Power Cleans)

Power Clean (01:30 x 3 Power Cleans)

Power Clean (3:00 x 3 Power Cleans)

Power Clean (4:30 x 3 Power Cleans)

Power Clean (6:00 x 3 Power Cleans)

Power Clean (7:30 x 3 Power Cleans)

“Tidying Up” (AMRAP – Rounds and Reps)

“Tidying Up”

AMRAP 15:

15 Power Cleans

30 Double Unders

15 Wallballs

30 Double Unders

*45 Singles

RX+-95/65#, 20/14#, 10/9′

RX -75/55#, 20/14#, 10/8′

50-59 -55/45#, 14/10#, 10/8′

60+ -45/35#, 10/6#, 10/8′

Basics-8 AMRAP – PC W/ PVC/BB, 30 Singles
DESCRIPTION

* This two-part training day will focus on the cycling sets of Power Cleans

* In part 1, we’ll work on a running clock for 6 sets

* New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)

* These 3 reps are designed to be performed as unbroken sets

* You can climb in weight to something heavy for the day or stay at one challenging load across the board

* Part 2 will work lighter weights in “Tidying Up”

* Your score for this piece is total Rounds + Reps completed

* Over the 15 minutes of work, you can expect to complete between 4-6 rounds

POWER CLEANS

* This should be a very light weight that you can cycle for larger sets within this workout

* Ideally, these sets of 15 are completed in 1-3 quick sets

DOUBLE UNDERS

* The double under sets are designed to be very small and manageable

* Choose a number that can likely be completed unbroken for you throughout

WALLBALLS

* This should be a weight that you can complete within 2 sets each round

* Men throw to 10 feet and Women throw to 9 feet