A) 2 Rounds:
– Rest 2 minutes
B) 3 Rounds:
5 Hang Power Cleans, above the knees
5 Hang Power Cleans, below the knees
Power Clean, From Ground:
1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 2 reps x 4 sets at 85% of [email protected]
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.
Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.
Power Clean, from Floor: grab the bar in your clean grip. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.
Every 2 Minutes for 4 rounds:
B. 2 Rounds:
5 Hang Power Snatches, 95#/65#
5 Hang Power Cleans, 95#/65#
5 Thrusters, 95#/65#
RX: As is
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each 2-minute section should have some rest set in. If 400M is a challenging distance to run under 2 minutes, scale to 200M Run. The load of the barbell should be moderate to light. Each section of 5s should be unbroken. Each round should take 45 seconds or less. Scale load as needed.