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A) 2 Rounds:
0.5 miles Bike
10 Dumbbell Power Cleans
B) With an empty bar:
5 Hang Power Cleans Below Knee
5 Hang Power Cleans, From mid-shin
– Add load and repeat
3 reps @ RPE 6
3 reps @ RPE 7×2 rounds
Objective: build to a three rep power clean at an RPE7 for 2 sets.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.
2 min AMRAP:
5 Squat Clean Thrusters, 135#/95#
Max Cal Bike
– 2 Minute Rest
Repeat for 3 rounds
Barbell: the barbell section should not take you more than 60 seconds to complete. Scale load down as needed.
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