Hang Power Clean : 1 Rep Max

Record your best Hang Power Clean 1 rep max lift.

For time:

24/20 Bike Calories

— then —

6 Power Cleans, 155/105 lbs

60 Double Unders

5 Power Cleans, 155/105 lbs

50 Double Unders

4 Power Cleans, 155/105 lbs

40 Double Unders

3 Power Cleans, 155/105 lbs

30 Double Unders

2 Power Cleans, 155/105 lbs

20 Double Unders

1 Power Clean, 155/105 lbs

10 Double Unders

— then —

24/20 Bike Calories

Starting the class of with working up to a heavy hang power clean.
WOD will have a “Buy In” and “Cash Out” of 24/20 cals on the bike.
Descending rep scheme between power cleans and double unders sandwiched in between the calories on the bike
10:00-15:00 workout
24/20 Bike Calories = ~1:30-2:30
6-5-4-3-2-1 Power Cleans
60-50-40-30-20-10 Double Unders = ~6:00-8:00
24/20 Bike Calories = ~1:30-2:30

If short on bike stagger start 2-3 min.

With a lot of back and forth between the barbell and the rope, let’s aim for urgent transitions today
Part of that is just getting the hand on the barbell for the first rep
See if you can hang on to the barbell for all of the reps.
If barbell cycling is not a strong point then quick singles will do just fine
Since we’ll get small breaks between each single on the barbell, aim for large sets on the rope
It can be helpful to place the rope down neatly on the ground after each set to make for quick and easy transitions back to the jump rope

30/24 Cal Row
30/24 Calorie Bike Erg
24/18 Calorie Ski
400 Meter Run

:30 DU Practice
1.5x Single Unders