🏋️‍♂️ Workouts 🏋️‍♀️

- 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

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.

POWER CLEANS

- Hang Power Cleans

- Sub Dumbbells

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

- 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

- 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.

600M RUN

- 45/36 Calorie Row

- 36/30 Calorie Ski

- 36/30 Calorie Echo Bike

- 45/36 Calorie Bike Erg

- 3:00 Moderate Effort on Treadmill/Runner

POWER CLEANS

- Reduce Loading

- Hang Power Cleans

- Sandbag Cleans

- Dumbbell Cleans

- Deadlifts

On The Minute x 3:

100m Run + 2 Power Cleans