Warm-Up | Performance
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps
Followed by…
Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
Then…
A.
Every 3 minutes, for 18 minutes (6 sets) of:
2 Power Cleans + 2 Cleans + 2 Front Squats
Start at 55-60% of your 1-RM Power Clean and build from there.
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
500 Meter Row
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)
A. 95-115-125-135-145-150
B. scaled to 145# 3:10-3:13-3:15-3:20
A. 155/175/195/205/225/235
B 3:19/3:09/3:15/3:18
A. Up to 85%
B. 2:49-2:51-2:59-3:03 scaled clean to 70kg
A. 165, 175, 185, 195, 205, 215
B. 3:04, 3:15, 3:15, 3:17
A. 80#/85/95/105/115/125
B. 3:44/3:55/3:44/3:52
Honestly I had to pause the clock each round to jot down my time and get back to the rower!
85/105/115/125/135/140
3:40/3:30/3:25/3:25
18 minutes 🏋🏻♂️