Strength
Every minute on the minute for 10:00:
- Slow Clean Pull + Power Clean (position 1)
*Pause :01 in receiving position
Notes
Today’s strength is power cleans. You will complete 1slow clean pull and 1 power clean from position 1 at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow clean pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance.
Stay balanced during the dip portion for the power clean. Then drive vertically, keeping the bar path from the hips to the front rack and straight as possible.
Conditioning
Complete as many reps as possible in 9:00:
- 3 Hang Power Cleans
- 3 Calories
- 6 Hang Power Cleans
- 6 Calories
- 9/9, 12/12, 15/15…
Continue to add 3 reps each round until the 9-minute mark.
Notes
Today’s workout is a couplet of hang power cleans and calories on a machine of your choice. You will begin by completing 3 reps of each exercise. The next round, you will complete 6 reps of each exercise. And you will continue to add 3 reps to both exercises until you reach the 9-minute mark.
The hang power cleans should be performed with a moderate weight. When you are fresh, you should be able to connect 12 reps without putting the bar down.
The calories are where you recover for the next set of hang cleans. If you are not accumulating at least 10/minute at a pace that you can sustain for the 9-minutes, consider beginning with 2 calories and only adding 2 each round.