“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Hang Power Clean 1×3
STRENGTH
Athletes will have 15 minutes to build to a heavy set of 3 hang power cleans
They can aim to complete one set every 1:30-2:00 (7-10 sets)
Complete as many rounds as possible in 12 mins of:
15 Burpees
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
GENERAL
Barbell cycling is the focus of this two part workout
In part 1, athletes will build to a heavy set of 3 hang power cleans
In part 2, athletes will complete a twist on the Hero Workout “DT”
Looking to complete 4-6 rounds within the 12 minutes of work, or a round every 2-3 minutes
BURPEES
The burpees today are standard burpees requiring chest to deck, full extension, and a small clap overhead
BARBELL MOVEMENTS
Athletes are ideally using one weight for the barbell today based on the movement that challenges them the most
The most challenging movements in this complex are typically the hang power cleans and push jerks
Athletes should choose a weight that allows them to complete the hang power cleans in 2-3 quick sets and the push jerks unbroken throughout the workout
If on the fence, it’s better to go lighter and get a lot of work done within the 12-minute window
STRATEGY
GENERAL
Consistent rounds are key today
Going purposefully slow at the beginning can really help later on in the workout
Especially with the weight on the bar, this is a workout where we could really slow down
It’s not about going fast early, it’s about establishing a pace and holding it
DEADLIFTS
Especially coming off the burpee, the deadlift is a great movement to break up a bunch
It allows you to catch your breath a bit and have more energy for the more challenging movements
No matter what rep scheme we use, we’ll always break before the last deadlift to transition to the hook grip
2 Sets: 11-1
3 Sets: 6-5-1
4 Sets: 4-4-3-1
HANG POWER CLEANS
We can also plan some breaks on the hang power cleans
Just like the deadlifts, we’ll always break with 1 rep to go to ensure unbroken push jerks
2 Sets: 8-1
3 Sets: 5-3-1
4 Sets: 3-3-2-1
PUSH JERKS
Taking a little extra rest before completing the last hang power clean is worth going unbroken on the push jerks
If we break the push jerks, we have to do extra hang power cleans that don’t count towards the score
Set yourself up for unbroken push jerks
BURPEES
After your last push jerk, just drop to the ground and start moving on your next round of burpees
Knowing we can break the deadlifts into several sets, aim to keeping moving at a steady pace through your 15 burpees
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