Today our goal is to lift heavy! Start around 70% of your 1 rm hang clean and try to build throughout to the heaviest triple possible. Today’s conditioning is a chipper style design with much variability in movement function. The double under scale you use shouldn’t take more than 1 minute, the 20 hang cleans shouldn’t take more than 3 sets and the shoulder to overhead should be goaled to be done in 1 unbroken set on round 1!
3:00 jump rope (any variation)
_________
:20 calf stretch each leg
:20 bottom squat stretch
:20 dead hang
2 rounds
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5 kip swing
5 medball squat
5 medball squat clean
1 wall walk
2 rounds
Every 2:00 x 4 sets execute 1 set of 3 hang squat cleans building to the heaviest 3 possible!
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RXconditioning
12 minute AMRAP
60 double unders
40 wallball (20/14lb.) (10/9ft.)
30 pull up
20 hang clean (135/95)
10 shoulder to overhead (135/95)
Intermediate
12 minute AMRAP
30 double unders
40 wallball (14/10lb.) (10/9ft.)
30 pull up (banded)
20 hang clean (95/65lb.)
10 shoulder to overhead (95/65lb.)
Baseline
12 minute AMRAP
60 single unders
40 wallball (10/6lb.) (8ft.)
30 pull up (banded)
20 DB hang clean (15/10lb.)
10 DB shoulder to overhead (15/10lb.)
3×12 single arm upright row
Slower down than faster up tempo.
