1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes (This is strength prep)* 2-3 Times Through* Athletes should focus on footwork and finishing their pull2. Strength PrepAthletes will spend 8-10 minutes completing 3 sets of 2 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After the Power Clean is complete, give athletes 5-7 minutes to transition and complete 3x2 Front Squat. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.- Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats3. Workout Prep2 sets:5/4 Calorie Assault Bike3 Dumbbell Thrusters (build in weight)3 Toes to Bar
2 Power Cleans x 3 sets @80% of 1RM Clean* Rest 60-90 seconds between sets *
2 Front Squats x 3 sets @85% of 1RM Clean* Rest 60-90 seconds between sets *
AMRAP 20
15 Hand Release Push Ups | RX+ 10 HSPU
30 Squat Hops
60 Heel Touches | RX+ 20 T2B
AMRAP 12
RX12/10 Calorie Assault Bike10 Toes to Bar8 Dumbbell Thrusters (35s/25s)
RX+15/12 Calorie Assault Bike12 Toes to Bar9 Dumbbell Thrusters (50s/35s)
Scaling Idea:20 Air Squat8 Hanging Knee Raises6 Medball Thrusters
Target: 6+ Rounds
20/16 Calorie Assault Bike16 Toes to Bar12 Dumbbell Thrusters (50s/35s)
50 Cal Bike
AFAHP
5 Rounds
5 Pull-up Negatives
Accumulate 10 Strict Pull-ups
* Jump to chin over bar, try for 5 second descent.* Add weight (or reduce resistance if doing banded pull-ups) to make harder.