Strength
Every 1:15 for 10 rounds:
- 1 Slow Clean Pull + 1 Clean (position 1) + 1 Clean (position 2)
Strength Notes
Today’s strength is cleans. We are progressing towards taking our cleans from the ground throughout the month. Last week we performed them all from position 1. This week we will perform them as a complex starting with a slow pull that allows you to focus on your positions from the ground through extension. The first clean will be taken from position 1. Focus on a vertical drive here. The second clean will be taken from position 2. Be sure to pass through position 1 on your way down to position 2. Focus on your balance here. Ensure that your weight is evenly distributed throughout your foot. As you perform the clean, drive from position 2 vertically and through position 1, getting as tall as you can in extension.
You will be building throughout the 10 rounds. Start at a light weight and add a little bit each round as far as your technique allows.
Conditioning
21-15-9-6-3 reps of:
- Dumbbell Squat Cleans (35/50)
- Calories
15:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of two exercises. The dumbbell squat cleans should be challenging. The rounds of 21 and 15 should be done in no more than 2 sets. The calories should take no more than 2:00 on the set of 21. If you think the calories will eat up too much time, you adjust the number of calories to 18-12-9-6-3. There is a 15:00 time cap on this workout.