Cleans and countdown!

Warm-Up

8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here

Then:

Workout brief click here

Monday:

Minute 0 to 10:  Build to max power clean.

At minute 10:  

18-15-12-9-6-3:

  • Toes to bar
  • Box jumps (20-24)

Cash out:

30 power cleans (95/135)

Part 1 of the workout is max power clean, building in weight from minute 0 up to minute 10.  Depending on how heavy people go and their movement proficiency, there should be about 6-8 sets of 1 power clean when building in part 1 of today’s workout. Start at about 50% and build from there.
Part 2 starts right at minute 10, which will be the toes to bar and box jumps.  People should use a toes to bar variation they can do 8 or more reps of when they are fresh.  The first set of 18 reps SHOULD NOT take more than 4 sets to split up, and rest should be quick.  The goal is to get part 2, toes to bar with box jumps and the 30 power cleans, done in under 10 minutes.  The 30 power clean cash out should be quick sets of 1 to 3 at a time.  The weight on the bar for the 30 power cleans should be something they could do 10 reps of when they are fresh.  Warming up for this WOD should mostly be toes to bar and box jump warm up reps as you will have time to get warmed up with the 10 min building of power cleans.

Toes to bar variations: Toes to bar – knees to elbows – knees to chest – knee raises – v ups

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