Strength
Every minute on the minute for 8:00:
- 1 Power Clean from position 2 w/ :02 pause in receiving position + 1 Clean from position 2
Notes
Our strength today is cleans. You will complete 1 power clean and 1 clean at the top of every minute for 8-minutes. You may build throughout the 8 rounds or stay at the same weight.
You will perform a clean deadlift, then lower to position 2 and perform a power clean. Pause for :02 when you receive the bar in the front rack before standing. Then lower back to the hips and perform another clean from position 2, this time passing through a full squat.
Conditioning
Complete 5 rounds for time:
- 6 Power Cleans
- 9 Shoulder to Overhead
- 12 Burpees over the Bar
13:00 time cap
Notes
Today’s workout is a triplet of power cleans, shoulder to overhead, and burpees over the bar. Your score is the time it takes to complete 5 rounds or the number of rounds and reps completed under the 13-minute time cap.
The barbell weight should be determined by the shoulder to overhead. You want to choose a moderate weight that still allows you to complete the 9 reps in 1-2 sets throughout the workout. Then, adjust your strategy on the power cleans based on the weight you’ve chosen. Quick singles or small touch and go sets would be appropriate.
If the burpees take longer than 1:00, adjust the number of reps.