2024-04-17

• Athletes should only go to technical failure on their max rep set, once your form starts to break down, end your set.
• Should only make one attempt at our max rep set.
• These reps need to be touch and go to be considered Rx. Bar may rest on shoulders or at the hip, but not on the floor.
• Use small cycled sets of 3-5 to build up to your 85% and practice where you'd like to rest between reps if necessary.
• Score: Number of reps completed for max rep set. Record any other information in your workout notes section.

• Reduce Percentage
• Hang Power Cleans
• Sub Dumbbells/Kettlebells

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

5 Power Cleans @ A Light Weight

5 Power Cleans @ A Moderate Weight

Build To 85%.

Overview: We're climbing the rep ladder today with increasing rep rounds of each movement. Big explosive hip movements with some steady state but hard paced cardio mixed in. The trick today is to not get too carried away in the early sets knowing that the bigger sets are on the way!

• Power Cleans: Fast singles or cycled sets.
• Push Jerks: Unbroken sets throughout.
• Bike Calories: Sustainable but hard pace.

• Athletes that are confident on this weight for both the power cleans and push jerks may choose to cycle the cleans for a faster pace on this workout.
• Those that are unsure of their ability to do the push jerks unbroken should pace their power cleans to account for this.
• Bike paces should be hard but sustainable so that when the final two rounds come around we are not completely blowing up before we get to our barbell movements.

POWER CLEANS

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

PUSH JERKS

• Reduce Reps/Loading
• Sub Dumbbells/Kettlebells
• Push-Ups
• HSPU

BIKE CALORIES

• Reduce Reps
• Sub Row Calories
• Sub Ski Calories

1 Round:
3 Power Cleans
3 Bike Calories
3 Push Jerks
3 Bike Calories