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Components

Power Clean

Metcon

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Workout

Tuesday

Warm-up

1 ROUND (3 MIN MAX)
:45 Row (Arms + Hips; Legs remain straight)
10 Alt. Lunges w/Twist
7 Empty Barbell RDLs
7 Upright High Pulls + Elbow Punch Through*

1 ROUND (3 MIN MAX)
:45 Row (Arms + Hips + Legs w/half slide in; keep the feet planted!)
10 Alt. Step-Ups
7 Empty Barbell RDLs
7 Upright High Pulls + Elbow Punch Through*

1 ROUND (3 MIN MAX)
:45 Row (Full Stroke; keep the s/m under 25)
10 Tuck Jumps
7 Empty Barbell RDLs
7 Upright High Pulls + Elbow Punch Through*

*Perform a high pull with the barbell, then drive the elbows under, finishing with the barbell in the front rack position.

Coach’s Note: Want to get a little wild in the warm-up? As each round progresses, you can throw in Single Leg Barbell RDL and/or a Staggered Stance Barbell RDL.

Strength

Power Clean (4-4-2-2*)

*Build to a Heavy weight. Final set of 2 should be heavier than last week's set of 2.

(Score is Weight)

Week 4 of 6

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 13 MINUTES
2 Power Clean (155/105)|(115/75)*
6 Box Jumps (24/20)
12/10 Cal Row

*Increase Power Clean by 2 Rep each round.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, November 30, 2021

Leaderboard

Men's Power Clean
Mike Machowek	07/18/2020	1 x 2 @ 180 lbs

Women's Power Clean
Lauren Atwood	03/09/2021	1 x 2 @ 160 lbs
Isarai Thieme	09/26/2019	1 x 2 @ 135 lbs
Carla Favro	09/26/2019	1 x 2 @ 85 lbs

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Female Clients