5sets @ascending
1 Power clean
1 Front Squat
TC: 15 minutes
Score: Weight
Scaling Options:
Beginner
5 x 2 Power Cleans + 1 Front Squat
Intermediate & Perform:
As written
AMRAP 6minutes
15/12 Cal Row/Bike
15 DB Front Squat 2×50/35lbs
4 mins Rest
AMRAP 6minutes
12/9 Cal Row/Bike
50′ Front Rack Lunges 2×50/35lbs
KG: 22.5/15 KG
TC: 16 min
Score: Rounds and Reps(2)
Scaling Options
Beginner:
12/9 Cal Row/Bike
9 DB Front Squat @2 x 25/15lbs
—
10/7 Cal Row/Bike
25” Walking Lunges @ 1 x 25/15lbs
Intermediate
DBs @ 35/25lbs
Perform:
15/12 Cal Bike
15 DB Front Squat @2 x 70/50
—
12/9 Cal Bike
50′ Front Rack Lunges @2 x 70/50 after each set
4sets
4 Clean Banded Deadlift @100%**
Right into
2 High Box Jump
**Pause 1 sec at the knee in the descent
Focus on position in the Clean Deadlift
A. General
3 rounds
30 secs on, 30 off
– Row
– In and out squats (on plate)
– Plate ground to OH
B. Mobility
Front rack bent elbow stretch
2 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
Third pull:
Tall muscle clean
Tall Power Clean (feet onto onto plates)
—
First pull:
Tempo Clean pull
Tempo Clean pull, pause @ above the knees + vertical jump
—
Clean:
Tempo Clean pull + pause @ above the knees + Power clean (onto plate)
Tempo Clean (tempo in first pull)