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Power Clean Complex

Metcon

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Workout

Tuesday, April 28, 2020

"If you are always trying to be normal, you will never know how amazing you can be." -Maya Angelou

Power Clean Complex

E1:30 x 7 Sets
-1 Pausing Power Clean
-1 Power Clean

*Pausing Power Clean:
3 second pause 1" off the ground, then 3 second pause at top of knee, then 3 second pause at hips.
Let's focus on pushing through the legs and keeping tension throughout each pause.

Build in weight, start at 55%

Metcon (3 Rounds for reps)

"Sole Cycle"
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Assault Bike

If we do not have a barbell, we can perform DB Power Cleans or Ground to Overhead with an odd object.

If we do not have a bike, same amount of calories on the rower, or 400m Run (2:00 run)

Burn! 12:00pm

2:00 Run
-THEN-
:30 Push Ups
:10 Rest
x5

2:00 Run
-THEN-
:30 Odd Object High Pulls (DBs)
:10 Rest
x5

2:00 Run
-THEN-
:30 Jumping Lunge, Jumping Lunge, Squat, Burpee
:10 Rest
x5

2:00 Run
-THEN-
:30 V-Ups
:10 Rest
x5

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