2024-02-10

• 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.
• 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

2 Power Cleans @ A Light Weight.

2 Power Cleans @ A Moderate Weight.

Build To 82%.

• Overview: Optimus Power today is all about maximizing your wallball time at the beginning and end of the clock, while maintaining consistent bigger sets in the middle. How hard can you push in the beginning without falling off in the middle rounds?
• Power Cleans: Moderate weight and unbroken every round.
• Wallballs: Weight that allows for 15+ reps per minute.
• Score: Total wallball reps.

• Athletes should prioritize the number of reps they are getting during each minute interval.
• Power cleans should be unbroken to allow for maximum time to work on the wallball reps each minute.
• Power clean reps don't begin until the 1:00 mark, meaning athletes have the first full minute to accumulate reps on the wallball.
• Athletes should maximize their first minute and settle into big, but consistent rep sets until the last minute where time on the wallball should be maximized again.

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• Medball Front Squats
• Air Squats

POWER CLEANS

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

1 Round:
5 Wallballs
3 Power Cleans
5 Wallballs