2 Rounds of:
30' Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
Rest as needed
GET POWERFUL
Power Clean
In 10:00 build to heavy single then
Every 3:00 for 9:00
1 Max Set of HANG Power Clean @60%, 70%, 80% of Single
GET FIT
For Time:
30/24 Calorie Row
30 Toes to Bar
30 Power Cleans 135/95
7 Min Cap
(WELLNESS WOD)
For Time:
30 Calorie Row
30 Ab Mat Sit Ups
30 Double DB Hang Power Cleans 35/20s
COMPETITORS EXTRA
AMRAP 8
Climb the Ladder
2 DB Squat Clean Thrusters 35/25s
2 Devils Press 35/25s
4/4, 6/6, etc...
COACHES NOTE:
Today is a "heavy day". Athletes should find the balance of going for bigger weights, while improving and maintaining their technique throughout. There is a lot of opportunity to coach the clean DURING the lifting portion.
ATHLETES NOTE:
Make sure you give yourself a shot at finishing this short/ sprint metcon. Solid Row pace, 2-4 sets on TTB w/ short breaks. Mix of singles and T&G reps to put away the 30 cleans.
BODYBUILDING WORKOUT
Routine 1b: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Reverse-Grip Barbell Curl (3 x 8-12 reps)
- Close-grip Dumbbell Bench Press (3 x 8-12 reps)
- Toes-2-Bar (3 x 20-30 reps)
- Standing Bicep Curls (3 x 8-12 reps)
- Standing Single-arm Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/Rope (7 x 8-12 reps)
- Cable Triceps Press-downs (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)