Clean + Overhead Warm-Up 3 Rounds, For Quality (10:00 Cap)
1:00 Row, Ski or Bike
5 High Hang Muscle Clean and Press (Empty Barbell)
5 Double DB Squat Cleans
5 Tall Box Jumps (try and land with legs as straight as possible)
:20-:30 Handstand Hold (Wall Supported)
B: Warm-up (No Measure)
Primer 5 High Hang Muscle Clean
5 High Hang Sq Cleans w/Pause in Catch
5 Hang Sq Clean
*Athletes can stay with empty barbell
C: Hang Clean (High Hang Sq Clean + Hang Sq Clean)
Every 2:00, 7 Sets
2+2, x 3 Sets @ 60%
2+1, x 2 Sets @ 65%
1+2, x 2 Sets @ 70%
*High Hang = Hip Crease
*Hang =Top of the Knee
*Focus today is speed under the barbell and pulling yourself into a quality catch position.
Example:
2+2 = 2 From High Hang + 2 From Hang
2+1 = 2 From High Hang + 1 From Hang
1+2 = 1 From High Hang + 2 From Hang
Work on positions. The high hang position is challenging, therefore, focus on speed, fast elbows and pulling under the bar at 60-65% of 1RM. Note, at 70%, only 1 high hang and 2 hang position.
*Record set 7
D: Metcon (4 Rounds for reps)
2:30 AMRAP, 1:00 Rest, 4 Sets
23/16 Row or Ski or 16/12 Cal Bike
10 Burpee Box Jump overs (R+24/20, Rx20/16″)
- Max Double DB Thrusters (R+45/25, Rx 35/15)
*Focus today is on a little high heart rate while maintaining tension and stability during the thrusters. We want athletes to finish Cals around a minute, finish the burpee box jump overs in 40-50 seconds and have 30+ seconds for max DB Thrusters for each AMRAP.
A: Clean and Jerk (Barbell Conditioning Power Clean and Jerk)
10:00 EMOM
Min 0-3: 6 Reps @ 65-72%
Min 4-6: 5 Reps @ 75-78%
Min 7-9: 4 Reps @ 80-82%
Min 10: 3 Reps @ 85+%
% Based on 1RM power clean and jerk
*Keep unbroken as long as possible
**Record Min10 for 3 reps
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 60 Double Unders (SUB 120 Singles)
100ft Single Arm Overhead walking Lunge (R+50/35, Rx40/25)
15/12 Cal Row, Ski or 11/8 cal bike
Goal: 4+ Rounds
Work to stay unbroken on the double unders and unbroken 50ft segments on the lunges. The Row/Ski should be used as active recovery pace to keep times consistent.
Set a smart pace from the very beginning on this one. Burpees will set the tone on and leave enough energy to attack the wall balls and stick to your game plan. Be smart and break when needed.
This workout is all about the RMU or whichever gymnastics movement you are using. Be smart on the run and squats and do not blow yourself up. If you are using a vest be sure to practice a larger kip on the RMU.
