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STRUCTURE: Part 1 athletes will build in weight on a descending rep scheme of Hang Power Cleans: 7-7-7-5-5-3-3-3. Part 2 for time athletes will complete 30-20-10: Hang Power Cleans, AbMat Sit- ups, Step Back Lunges, and AbMat Sit-ups. First round will look like 30 Hang Power Cleans, 30 AbMat Sit- ups, 30 Step Back Lunges, and 30 AbMat Sit-ups.

STIMULUS: A Heavy lift into a Threshold workout.

STRATEGY: “BELLY ACHE” athletes should try and hold on for big sets on the barbell movements and pace the AbMat Sit-ups.

SCALING: Athletes should choose a barbell weight that they can hold on for sets of 10 during the workout.

SCORING: Part 1 score will be the Sum Total Load of athletes heaviest barbell for 7, 5, and 3 reps (three weights). Part 2 score is the Time it takes athletes to complete the workout. 12-18 Minutes


-Athletes should try to hang on to bigger sets on the barbell (10+ reps)

-Athletes should pace the AbMat Sit-ups to allow for big barbell sets



Hang Power Clean


7: Hang Power Clean

7: Hang Power Clean

7: Hang Power Clean

5: Hang Power Clean

5: Hang Power Clean

5: Hang Power Clean

3: Hang Power Clean

3: Hang Power Clean

3: Hang Power Clean


“Belly Ache” (Time)



Hang Power Cleans

AbMat Sit-ups

Front Rack Step Back Lunges

AbMat Sit-ups

20 Min Time Cap




60+-55/35#, Air Squats

Basics-15-10-5, BB/PVC HPC