Strength
Every 1:15 for 10 rounds:
- :04 Clean Lift Off + :02 pause at position 2 + clean from pause
Build by feel.
Strength Notes
Today’s strength is cleans. Click here for a demo video. The clean lift off will be performed at a :04 tempo. Focus on staying balanced throughout your feet while getting those knees back out of the way. During the :02 pause at position 2, keep your shoulders out over the bar and feel the tension in your posterior chain. Don’t allow your knees to come forward. When you finally complete the clean from the pause, think about driving straight up and get tall in your position of extension. Every clean will be performed with a full squat.
Conditioning
For Time:
- 24/18 Calories
- 24 Power Cleans (135/95)
- 24/18 Calories
- 24 Shoulder to Over Head (135/95)
- 24/18 Calories
- 24 Clean and Jerks (135/95)
- 24/18 Calories
20:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of 4 exercises. There is an 18:00 time cap on this workout.
The calories should be completed in no longer than 1:30 each round. Adjust the number as needed.
The weight on the barbell will be determined by your weakest movement. The power cleans should be completed in small touch and go sets. The shoulder to overhead should be completed in at least sets of 6 reps at a time. The clean and jerks should be completed in very quick singles. Adjust the weight based off these parameters.