500m Row (build intensity each round)
25 single unders
12 Deadlifts (empty bar)
25 single unders
9 Hang Power Cleans (empty bar)
25 single unders
6 Shoulder to Overhead (empty bar)
1 Set at workout out Pace
25 Double Unders
4 Deadlifts (at workout weight)
3 Hang Power Cleans (at workout weight)
2 Shoulder to Overhead (at workout weight)
stay in your lane and don’t come out too hot!
50 Double Unders
12 Deadlifts (155/105)
-Rest 2:00 –
AMRAP 5 Minutes
50 Double Unders
9 Hang Power Cleans (155/105)
-Rest 2:00 –
AMRAP 5 Minutes
50 Double Unders
6 Shoulder to Overhead (155/105)
2nd Amrap – 59 Reps
3rd Amrap – 56 Reps
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer
Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
5 x (1+1)
Stay light and just work on a fluid and smooth adjustment from the front squat into the jerk.
Emphasis is on fluidity and footwork on the jerk, not on the front squat.
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)
Banded Hip Activation