Power Clean 1×1

Use the heaviest weight you can for the set.

Build up to a Heavy Power Clean in 10-12 minutes

The goal is to reach a heavy single in 5-6 working sets.
For the 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.
Ensure athletes don’t add weight if it does not look or feel good. For beginners, have them stay light and work form, and use Dumbbells or PVC pipe if needed to hammer in technique.

In 15 mins, for max reps of:

45/35 Air Bike Calories

30 GHD Sit-ups

30 Dumbbell Box Step-ups, 35/25 lbs, 24/20 in

30 GHD Sit-ups

30 Dumbbell Box Step-ups, 35/25 lbs, 24/20 in

30 GHD Sit-ups

30 Dumbbell Box Step-ups, 35/25 lbs, 24/20 in

…max reps in remaining time Air Bike Calories

GHD Sit-ups / V-ups

TARGET SCORE
Target number of Calories: 35/25+ Calories
Minimum number of Calories before scaling: 20/15 Calories
Large Class Target number of Calories: 200/170+ Calories
Large Class Minimum number of Calories before scaling: 150/120 Calories

STIMULUS and GOALS
Athletes have a big buy-in on the bike before they dive into 3 large rounds. Moderate pacing across, but don’t be too soft since it’s scored on the back end with the max calorie bike. Grind through the 3 rounds with a methodical pace that leaves enough time where it matters.

It starts and ends with cardio, sandwiched in the middle is a core and lower beat down. Athletes should aim to spend at least 3 minutes on the second bike.