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STRENGTH

Power Clean (Heavy Set of 3)

WOD

“Black and Blue” (Time)

“Black and Blue”

5 Rounds For Time:

10 Power Cleans

10 Burpees

10 min Time Cap

RX+-135/95#

RX -115/75#

50-59-95/65#

60-75/55#, 8 Burpees

Basics-4 PC w/ PVC/BB 4 Burpees
DESCRIPTION

Power Cleans are featured in both parts of today’s training

We’ll work barbell cycling to start by building to a heavy set of 3 “touch-and-go” power cleans

Climb to a weight that balances load with solid technique

“Black and Blue” CompTrain benchmark workout and is designed to be a sustained sprint that takes around 4-10 minutes to complete

POWER CLEAN

The weight in “Black and Blue” should be something you can cycle for touch-and-go reps

Choose a weight that allows you to clear each set of 10 in under 1 minute

BURPEES

There are traditional burpees

With this being a benchmark workout, look to maintain high standards so scores are accurate when re-testing down the line