2025-05-06

Mindset

Perspective

General Warm Up15 min

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 Active Spiderman
1:00 Frog Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Box Child’s Pose

C) MOBILITY
1:00 Pausing Thoracic Rotations On Hands And Knees
1:00 Single-Leg Step-Downs Off Box (Per Side)

Power Clean8 min

On the Minute x 8:
1 Power Clean [Build to Heavy]

Score: Heaviest Load

Stimulus

Complete one rep at the start of each minute. Add weight as long as you are able to keep good form and technique.
This piece is meant to prime your body for the following conditioning piece, and for the time-based tracks, help establish what weight you will use in it.
Be prepared to start your metcon two minutes after establishing your heavy single.
Fitness Attribute Improved: Explosive Power

Strategy

TECHNIQUE CUES:

Feet hip-width apart and grip shoulder-width apart.
Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.
Keep your arms flexed and locked out through extension.
As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.
Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

Substitutions

POWER CLEANS

Movement prep

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

5 Power Cleans @ Light Weight
3 Power Cleans @ Moderate Weight

Build to starting weight

"Pow Pow"20 min

5 Rounds x AMRAP 4:
600 Meter Run
Max Power Cleans (70% of Heavy Single)

Score: Total Power Clean Reps

Stimulus

Overview: Begin this metcon two minutes after establishing your heavy power clean. Each round begins with a 600m run. Use the remainder of each 4-minute window to accumulate as many power cleans as possible. There is no rest between AMRAPs.
Run: Should take 3:00 or less, giving you at least 1:00 to accumulate power cleans each round. The run does not count towards your score.
Power Clean: Barbell weight = 70% of your heaviest single in the prior EMOM. You should be able to complete these in steady singles.
Intended Intensity: RPE 6-7
Target Loading: Moderate-Heavy (70%)
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 35-55 Power Clean Reps

Strategy

Run at a pace that allows you to get right to the power cleans and start performing reps.
Singles will likely be the best move for most athletes so you aren't fatiguing the body by controlling the weight back to the ground.
If you choose to perform cluster sets (small sets of touch-and-go reps), don't perform sets so large that you have to rest for long periods of time.
Do not work so hard on the power cleans that you are not able to get right into a run and move at a steady pace.

Substitutions

600M RUN

POWER CLEANS

Movement prep

On The Minute x 3:
100m Run + 2 Power Cleans