Public Whiteboard

Components

Hang Power Clean

Metcon

Settings

Workout

Wednesday

Warm-up

AMRAP x 5 MINUTES
30 Single Unders*
5 Inchworms
5 Scap Pull-Ups
5 Kip Swings
5 RDL + 5/5 elbow punches

*At halfway switch to Double Unders

Review Hang Power Clean

Strength

Hang Power Clean (1x3)

Hang Power Clean

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups

**Increase weight every 3 rounds...
Rounds 1, 2, 3 - (135/95)|(95/65)
Rounds 4, 5, 6 - (155/105)|(115/75)
Rounds 7 & Beyond - (185/135)|(135/95)

(Score is Rounds + Reps)

Scaled
Less weight
72 SU
Ring Rows

Whiteboard:

Wednesday, July 21, 2021

Male Clients