DEADLIFT & HANG POWER CLEAN
5 deadlifts
5 stand n shrug from hang
5 hang musclecleans
5 high hang powercleans
5 hang powercleans
rest then
CYCLING REPETITIONS
2 sets:
5 hang power cleans
– Perform one set from the high hang position and then one set from the low hang position.
RX
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
INTERMEDIATE
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row
BEGINNER
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row
INTENDED STIMULUS
Finish the workout in less than 10:00.
Complete the hang power cleans and deadlifts in 1-2 sets.
Start the row by the 4:00 mark at the latest.
Light loading.
All-out sprint on the rower.
2 power cleans
– Must be touch-and-go reps.)
- Barbell for the skill work to around 60-70% of their best power clean. Remember that the goal is to work on cycling a heavier barbell for multiple reps and sets.
- Beginner athletes can use the weight they used in the workout or slightly heavier. Be sure to prioritize safety and technique with these athletes.
- Athletes should stay at the same loading for all 10 sets.
4-6 Minute bike to flush
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
2minutes Rowing Running Biking
Over All Dynamic Body Activation
Low back posterior chain
8 sets Tabata
:20 alt leg V-ups
:10 rest
:20 alt leg bicycle
:10 rest
ROWING WARM UP
Set 1:
15 pulls on the rower (easy pace)
Set 2:
15 pulls on the rower (18-20-strokes-per-minute pace)
10 good mornings + jump
Set 3:
15 pulls on the rower (22-24-strokes-per-minute pace)
10 air squats
Set 4:
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats