10 Hang Power Cleans, pick load

* Every 3 mins for 15 mins.

Build up to 65% 1RM Clean

Athletes will build across sets (no higher than 65%) while completing 10 unbroken Hang Power Cleans.
Athletes will deadlift a loaded barbell to full extension and lower to the hang position (between mid-thigh and knee level).
For the hang power clean, focus on driving through the floor while standing up vertically, reaching triple extension before pulling themselves under.
Fast feet! Catch in an athletic position while cushioning the bar with the hips and knees.
Cueing athletes to have fast elbows, quick feet, and breathe with each rep will help keep them as organized/strong as possible across their sets.
Ensure athletes don’t add weight if it looks or feels bad. For beginners, have them stay light and work in form, and use dumbbells or PVC pipe if needed to hammer in technique.

3 rounds for time of:

30 Overhead Squats, 95/65 lbs

30/24 Air Bike Calories

Every time you break on the Overhead Squat complete:
10 Box Jump Overs, 20 in

Target time each set: 9-11 minutes
Time cap each set: 14 minutes
Large Class Target time: 13-15 minutes
Large Class Time cap: 18 minutes

Here’s a true test for your athletes to start off their week. This workout will mentally and physically challenge athletes to see their threshold. Pacing should be moderate across all rounds with strategically planned sets to avoid having to complete multiple sets of box jumpovers within rounds.

Proper pacing on the bike will allow for larger sets on the overhead squats. Knowing when enough is enough and taking the penalty early could help save athletes for the later rounds.