Low Hang Power Clean
5 Low Hang Power Clean @ 70% 1RM Clean
4 Low Hang Power Clean @ 75% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
Tempo Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.
https://youtu.be/egDbVinf5iQ?si=ICv4dKpBPA5P7ntu - Hip Flexor
Dumbbell Deficit Curtsy Lunge
8 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE
8 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE
8 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE
*Show good control and feel the glute working.
**Push load here.
Metcon: (35 min cap)
Teams of 2
800m Run (Together)
80 Power Cleans (155/105)*
800m Run (Together)
40 Power Clean and Jerks (155/105)*
800m Run (Together)
80 Shoulder to overhead (155/105)*
800m Run (Together)
*For ALL Barbell movements, partners must complete sets of 4+ unbroken back and forth
Individual Version: ( 35min cap )
800m Run
40 Power Cleans (155/105)*
800m Run
20 Power Clean and Jerks (155/105)*
800m Run
40 Shoulder to overhead (155/105)*
800m Run
*For ALL Barbell movements, you must complete sets of 4+ unbroken
Workout Description Video:
Teams of 2 ( Scaled )
600m Run (Together)
80 Power Cleans (135/95)*
600m Run (Together)
40 Power Clean and Jerks (135/95)*
600m Run (Together)
80 Shoulder to overhead (135/95)*
600m Run (Together)
*For ALL Barbell movements, partners must complete sets of 4+ unbroken back and forth
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