Strength
Clean Pull + Power Clean
- x 5+1 x 4 sets
Notes
Today’s strength is a clean complex. You will complete 5 clean pulls and 1 power clean for 4 working sets. You will use the same weight for every working set and the goal is to successfully complete the lifts (the power clean will be the hard part) for all working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Focus on driving vertically for all 5 clean pulls. Keep the bar close to the body throughout the pull. Then focus on your foot work during the power clean. A star-fish power clean will not count as a successful rep and you will want to use the same weight the following week.
Conditioning
3 Rounds for time:
- 15-20 Calories
- 16 Dumbbell Step Ups
- 15-20 Calories
- 8 Double DB Hang Snatch
16:00 time cap
Notes
Today’s workout is 3 rounds of calories, step ups, calories, and double hang snatch. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 5-minute time cap.
The calories should take no longer than 1:15 each round. Adjust the target number accordingly.
The step ups will be done with two dumbbells held in a farmer’s carry. Adjust the box height and light-moderate dumbbell weight so that you can complete the 16 reps in 1-2 sets each round.
The hang snatch should be done unbroken throughout the workout. Use a light-moderate weight.