30' HS Walk or 3 Wall-walks, or 30 sec. HS hold
12 Clean High Pulls (empty bar)
30' HS Walk or 3 Wall-walks, or 30 sec. HS hold
10 Muscle Clean (empty bar)
30' HS Walk or 3 Wall-walks, or 30 sec. HS hold
8 Hang Clean from mid shin (empty bar)
GET FIT:
4 Rounds of:
15/10 Calorie Bike
10 Power Cleans 155/105
2:00 Rest
15 Minute Cap
GET POWERFUL:
Clean and Jerk
In 15:00 establish a Heavy Single
COMPETITORS EXTRA:
For Time
10 Burpees to 12" Target
21 Chest to Bar
10/18, 10/15, 10/12, 10/9, 10/6, 10/3
10 Min Cap
COACHES NOTE:
Touch on some different barbell cycling techniques for the Power Cleans. We want to see some T&G reps!
ATHLETES NOTE:
You need to essentially sprint on that Bike to open each round, then see if you can hang on for any T&G Power Clean reps. This is FAST PACED, pick a weight that allows for just that.
Bodybuilding Workout (Abs and Back):
- Reverse Crunches – 3 sets x 30 reps
- Wide Grip Pull Ups – 3 sets x 8-10 reps
- Ab Mat Situps – 3 sets x 30 reps
- Reverse Grip Pull Downs – 3 sets x 8-10 reps
- Cable Rope Crunches – 3 sets x 30 reps
- Seated Cable Rows – 3 sets x 8-10 reps
- Deadlifts – 3 sets x 8-10 reps
- Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps