A. GENERAL (6:00)5 rounds of5 Burpees to plate5 Plate ground to overhead20 single or double unders
Cap at 6 minutes
B. MOBILITY / ACTIVATION (2:00)Shoulder internal rotation stretch with PVC45 sec / side C1. SPECIFIC (10:00)Clean drills, focus on Extension - 2-5 reps Tempo first pull- 2-5 Tempo first pull to Pause in full extension- 2-5 Tempo first pull to Pause in full extension + clean---Add light weight2-5 Tempo first pull to Pause in full extension + clean---Ramp up cleans to 75%
C2. SPECIFIC (8:00)Ramp up and setup for workoutDeadliftsRamp up deadlifts to workout weight in 2-3 sets---Box Jumps5 Box jumps + Step down5 Box jumps (rebound optional)----KBS5 Russian Swing5 KBS
2 x EMOM 5:2 Power Cleans @ 75%-Rest 1:00 between EMOMs-
Score: WeightTC: 11:00KG: N/A
Scaling OptionsBeginnerTechnical load
IntermediateAs written
For Time200 Double unders50 Deadlifts 225/155 lbs75 Box Jumps50 KBS 70/53 lbs
Score: TimeTC: 15 minutesKG: 100/70 & 32/24
Scaling OptionsBeginner200 Single unders35 Deadlifts 115/75 lbs50 Box Step ups 35 KBS 35/26 lbs
Intermediate150 Double unders (or 300 Single unders)50 Deadlifts 185/135 lbs75 Box Jumps50 KBS 53/35 lbs
Bulgarian Split Squat3 x 12/12
Goal: Lower body strength endurance