Today is a shoulder free day. This means no hanging or pressing with intention to give the upper body some reprieve from the work it’s seen already this week. We will execute power cleans as strength/skill work in an EMOTM. We are only going to do 2 reps each minute: you can drop them and do singles each minute to guide your focus on quality lifts, not the speed. If you feel good, continue to build through the EMOM with more loading. Today’s conditioning can be attacked in a couple ways depending on class size and availability. Each round can be rotated between bike and row or you use what you choose and stick with it throughout. The goal is to be able to execute 1 round in under 2:00 giving yourself a goal of a minimum of 5 rounds completed.
- 3 Rounds:
- 200m Echo Bike or 100m Row
- 8 Box Jumps + step down (low height)
- 5 Inchworms
- Power Clean-Specific:
- 3 rounds of:
- 3 High Pulls
- 3 Hang Power Cleans
Power Clean EMOM x 10 execute 2 power cleans @ 70-75%
10-Minute AMRAP:
- RXConditioning:
- 12/9 Cal Echo Bike or Row
- 10 Box Jumps (24/20 in)
- 12 Alternating Single-Arm Dumbbell Power Cleans (50/35 lb)
- Intermediate:
- 10/7 Cal Echo Bike or Row
- 8 Box Jumps (20 in)
- 10 Alternating Single-Arm Dumbbell Power Cleans (35/20 lb)
- Baseline:
- 8/6 Cal Echo Bike or Row (or 100m Walk)
- 6 Box Jumps (low box)
- 8 Alternating Single-Arm Dumbbell Power Cleans (20/15 lb)
3×15 Weighted sit up (abmat or GHD is option)
2:00 Bike or Bike
2:00 10 Plank shoulder tap + 10 Banded pass through + 10 mountain climbers
2:00 Row or Bike
2:00 10 weighted side bends each side + 10 Alternating loaded or unloaded curtsy lunge
2:00 Bike or Row
2:00 10 GHD Hip extension or banded good morning + 10 DB cuban press
2-3 rounds (24-36 minutes)
