2024-01-27

• Athletes should try to build in weight across all 3 sets as long as they are moving well.
• Can be power or squat cleans.
• These reps do not need to be touch and go, but rest should be limited to :10.
• Score: Weight used for each set.

• Hang Power Cleans
• Sub Dumbbells

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Squat Cleans

5 Power Cleans @ A Light Weight.

5 Power Cleans @ A Moderate Weight.

Build To 78%.

• Overview: Today we have some heavy barbell work and rowing for calories with no rest between rounds. How hard can you push the row in each round without getting slowed down on the heavy power clean?
• Power Cleans: 2:00, 1:30, and 1:00 or less respectively.
• Heavier weight that you'll do for challenging singles.
• Score: Total calories on rower.

• Athletes that are stronger with moving a heavier weight barbell may choose to push their pace on the power cleans as well as on the rower.
• Athletes that don't feel as strong with the heavier weight on the barbell may choose to hit consistently paced singles at a slower speed in order to maintain a harder rowing pace.

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells

CALORIE ROW

• Ski
• Bike
• Air Runner

On a 1:00 Clock:
5 Power Cleans
Max Calorie Row