Strength
Every minute for 8:00:
- 2 Power Cleans from position 1
Notes
Today’s strength is power cleans. We will be working on our cleans next month, so today is a friendly reintroduction to the movement. You may build throughout the 8-minutes or stay at the same weight across all sets. It’s your choice today.
Focus on staying balanced as you lower to position 1, then drive vertically through extension. Receive the bar with the elbows up and pause there for a second before standing the rep up.
Conditioning
3 Sets
Complete as many rounds as possible in 5:00:
- 3 Power Cleans
- 6 Push Ups
- 9 Air Squats
Rest 1:00
Notes
Today’s conditioning is 3 rounds of 5-minutes of work with 1-minute of rest. Your score is the sum total number of rounds and reps from each set.
The power cleans should be at a moderate weight. Quick singles would be a good strategy, but don’t let the set of 3 take longer than :15 at any point in the workout.
The push ups should remain unbroken throughout the workout. Elevate your hands on a bench or box if you cannot maintain sets of 6 for multiple rounds.
It’s easy to get sloppy on air squats when you are moving fast. Be careful to pass through a full range of motion each rep.