Today we are going to get a bit heavier in our power clean. I want you to make sure you keep form here. No starfish. Try to get those elbows around the bar fast so you are able to get the bar in a proper front rack position.
Power Clean (8x2@80%)
Every 90 Seconds x 8 Sets (12 Minutes) Set 1: 50% x 3 reps Set 2: 65% x 3 reps Sets 3-8: 80% x 2 reps
This is going to be one of our max effort days. Pick a weight that you can go unbroken for 7 power cleans. Your score for this is going to be your total time for each round. I want you to put your meters for each round in the notes section.
Metcon (4 Rounds for time)
Every 4:00 x 4 Sets @ Max Effort: (15 Minutes) 7 TnG Power Clean, Moderate 7 Burpee to a 6" Target 30 Second Max Meter Row *The goal here is about 1 Minute of Work, 3 Minutes of Rest. This is an all out effort!
A.1: Single Arm KB Front Rack Duck Walk (3x50'/arm)
Reps = Feet
rest 30 seconds
A.2: Hip Extension (3x12)
*on GHD rest 60 seconds