Warmup
Time: 25
Foot/Calf SMR (8 min)
+
5 inch worms
+
2 rounds
5 Broad Jumps
10 Russian Kbs
10 Leg Swings (forward-back)
10 Leg Swings (side-side)
+
Review Hang Power Clean
Part 1
Time: 20
Primary: Ventilation - Secondary: Plumbing
13 minute AMRAP
5 Hang Power Clean 185/135->155/115->135/95->95/65->10 Russian Kbs
10 Burpee over bar->Bodybuilders->To Box
400m run
Athletes should try to keep their heart rate above 85%, with heavy breathing. This means the hang power cleans need to be tough, but unbroken. Use Weightlifting level as a guide for weight used, to go Rx they must be Purple or above on Weightlifting.
Part 2
Time: 15
Primary: Plumbing - Secondary: Plumbing
9 minute AMRAP
Accumulate as many DU’s as possible
EMOM: 15 Abmat Sit-ups
(start with sit-ups)
Athletes should go for unbroken sets all the way to the minute, and use the sit-ups as recovery. For those that still struggle with DU’s use this as a time to practice, with sit-ups as a mental break.