Warmup
Time: 15
15 Russian Kettlebell Swings
10 Goblet Squats
20 Calf Raises
x2
+
Review Hang Power Clean
Part 1
Time: 20
Primary: Electricity - Secondary: Plumbing
Every 2 minutes
2 Clean and Jerks->3 Power Cleans->4 Hang Power Cleans-> 6-9 KBS
50 Double-unders->25 Double-unders->30s Practice
x7
Members should use this workout to practice their Double-unders and Weightlifting. Use Weightlifting level in order to scale correctly. If they still haven’t gotten to hang power cleans on the MAP, then this is the perfect time to practice.
Tips – You want tight, crisp reps, and fluid doubleunders. On the doubleunders try to keep the shoulders relaxed, the breathing easy. On cleans, keep that bar as close as possible, catching with fast, high elbows, and if you’re doing KBS make sure to really activate and clench the glutes on every rep.
Part 2
Time: 25
Primary: Ventilation - Secondary: Plumbing
18 minutes:
Buy In 1,000m Row
30 Back Squats 95/65->75/55->65/45->55/35
40 Jumping Lunges -> rear step lunges
50 Deadlift 95/65->75/55->65/45->55/35
AMRAP Hand Release Push Ups->Box Push Ups in time remaining
Members should expect this to be tax the breathing, and elicit a high heart rate with a heavy dose of stamina (localized muscle burn) in the legs, glutes, and upper body. Scale the weight so that they can hold a strong pace throughout and maintain large sets.
Tips – consistency of movement is key here… don’t rush out on that first 1000m, hold a steady pace. Then once you get into the backsquats, go steady! The muscles will burn, but take breaths as you need to keep moving. The jumping lunges will smoke the legs and glutes fast, and deadlifts are right after… so keep the sets moderate on those jumping lunges. Once into the hand release pushups, do not do large sets. If you have more than a few minutes here, steady singles are going to be the best bet for just about everyone. If you only have a minute or less, do bigger, faster sets on the pushups.