Context: Competition – Strategically break this one up for your best score
Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side), 5 Spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, front squat
Skill Practice Warm Up: none
Strength: 6 sets of 3-position power clean, 70-80% (beginner: mid-thigh, below knee, floor; advanced: floor, below knee, mid-thigh) DEMO – 3 of 11
Super Set: 6×4 single arm DB row (6 sets of 4 reps on each side, go heavy)
Metabolic Conditioning: “Ghosts N Stuff“
For time. 5 rounds – with a ‘Game Changer’
8 power cleans (Health: 55lb / Athletic: 85lb* / Performance: 135lb) or 12 reps with dbs (20/30*/45lb)
35 double unders* (Health: 1 min of jump rope or DU attempts)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: 4 bar muscle ups instead of toes to bar
GAME CHANGER (PERFORMANCE SCALING ONLY): If you finish before minute 10, you can row for calories between min 8 and min 10. Subtract 1 second from your time for each calorie rowed. If you finish before min 8, you have to wait. If you finish at 9:30, you have 30s to row.
Compare to: January 9, 2018
Coaching Tips: Go for big sets in the beginning but start breaking it up before your grip starts to get too taxed. Be sure to stand up all the way on the power cleans and to point your toes on the toes to bar. Keep the arms close to the body for the double unders and use as little knee bend as possible (it should be almost all ankles). The rope should be louder than the feet hitting the ground!
Optional ‘Cash Out’ or Hypertrophy: 10 ring rows, 15 kb swings, 4 minutes, OR 3 sets of 12 single arm bent over rows in a super set with 12 db weighted step ups