DESCRIPTION
This interval conditioning piece will work cardio, gymnastics, and weightlifting movements
After completing the 3 listed movements, you'll rest until the next round begins
Rounds begin every 4 minutes [0-4-8-12-16-20]
With each round, we'll build in weight on the hang power clean
Rounds 1-2: 5 Hang Power Cleans
Rounds 3-4: 4 Hang Power Cleans
Rounds 5-6: 3 Hang Power Cleans
These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights
TOES TO BAR
Choose a rep number or variation that you can complete unbroken each round
See further down the page for "subs"
HANG POWER CLEANS
A good place to start for your first round will likely be around 70-75% of your 1RM power clean
We'll test out this estimated opening round weight in our second practice round of the day
All weights should be on the moderately heavy to heavy side
Each set is designed to be completed unbroken
STRATEGY
GENERAL
There is no time score today, but we're looking for a fast pace on each round
Let's train quick transitions and unbroken sets under fatigue
Look to get your hands on the pull-up bar and barbell earlier than you want to
It can be helpful to chalk up during your rest to avoid extra breaks during your work time
As the weight gets heavier, adjust your transition speed from the toes to bar to the hang power cleans to still allow for unbroken sets

DESCRIPTION
The day finishes with a body armor piece done for quality.
Our focus should be on movement quality and breathing through each rep.
With this piece not being scored, we can try and find a rhythm and try to match your breathing to each movement.