1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean ]

* Use the heaviest weight you can for each set. Rest as needed between sets.

Complex is completed unbroken.

Workout up to heavy complex in 10-12 minutes.

Cueing athletes to breath with each movement will help keep athletes as organized/strong as possible across their attempts.

Smooth pulls and fast hips with a solid receiving position should be the focus of this strength session. We want athletes to lift heavier but not at the expense of losing form.

Make sure athletes don’t add weight if it does not look good or feel good. For beginners, have them stay light, work form, and use Dumbbells or a PVC pipe if needed to really hammer in technique.

5 rounds for time of:

12 Dumbbell Deadlifts, 50/35 lbs

9 Dumbbell Hang Cleans, 50/35 lbs

6 Dumbbell Shoulder-to-Overheads, 50/35 lbs

15/12 Air Bike Calories

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
Large Class Target Time: 10-12 minutes
Large Class Time Cap: 15 minutes

STIMULUS and GOALS
Stimulus is moderate pacing across the entire workout. Athletes should select a dumbbell weight that will be challenging but allow for them to complete a round unbroken if desired. As with barbell DT, performing 11 deadlifts, resting, and then performing 1 deadlift + 9 Hang Cleans can help athletes build strategic rest to mitigate grip fatigue.

The added calories on the air bike takes this workout up a notch but also give athletes a consistent break in their grip.