Workout
Power Clean
Sets 1-5 build to 90% 6,4,3,3,1-2
Max Repetitions of Power Cleans @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt
"High & Mighty"
3 Rounds:
10 Power Cleans @weight(115/85)
10 Box Jumps (30"/24")
Directly Into...
2 Rounds:
10 Power Cleans @weight(135/95)
10 Box Jumps (30"/24")
Directly Into...
1 Round
10 Power Cleans @weight(155/105)
10 Box Jumps (30"/24")
Time Cap: 18 Minutes
Athletes should be targeting 2-4 reps at #10 heavier than the load they used the first time we performed power clean during this cycle. If athletes didn’t complete the power clean the first time, they’ll target 90%. In part 2, our fatigue will increase while our barbell weight increases. Therefore, athletes should choose a weight to start that they can hold unbroken sets for the first 3 rounds. Pacing the box jumps in the beginning will be important to catch your breath before going back to the barbell.
After Party:
6 Sets: Rower
40 Seconds
20 Seconds Rest
Right into
6 Sets: Bike
40 Seconds
20 Seconds Rest
Power cleans 195