Strength
Every 1:30 for 10 rounds:
- 1 Slow Clean Pull + 1 Power Clean (position 1) + 1 Clean (position 1)
Build by feel.
Strength Notes
Today’s strength is positional work for cleans. Your coach will lead you through a thorough clean warm up and then guide you through the complex. You will be building across the 10 rounds, so it should not take long to get to a starting weight. You may add weight each round, and build as high as you can maintain perfect positioning. The slow clean pull is meant to serve as practice hitting positions 3, 2, 1, and extension. Focus on your foot work and a vertical drive during the power clean. Ensure you land with your feet in your squat position. The clean will be performed with a full squat. Focus on a vertical drive and hit full depth on your squat every time.
Conditioning
Every minute on the minute for 15:00:
- Minute 1: :40 of Sandbag Cleans
- Minute 2: :40 of Dumbbell Front Rack Walking Lunges (35/53)
- Minute 3: Rest
Conditioning Notes
Today’s workout consists of several time priority intervals. Choose a sandbag that allows you to complete one rep every :05-:06. You should be able to get it to the shoulder and show full extension of the knee and hip. The sandbag must pass directly over your shoulder while you are standing tall. Choose a set of dumbbells that allows you to lunge continuously for :40. This will be close to 20 total steps.