Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause (pause 3 seconds at or just below the knee) power clean, or perform 3 reps on the minute for 5 minutes.
Super Set: none
Metabolic Conditioning: “Learn To Fly”
6 rounds for max reps.
1 min kettlebell weighed pull up (Health: band assisted, Athletic*: 15lb db, Performance: 25lb db) – doesn’t have to be strict
1 min ‘heavy’ power clean (Health 65lbs, Athletic*: 95lbs, Performance: 155lbs)
1 min box jump (Health: 12”, Athletic*: 20”, Performance: 24”)
1 min Cal Row
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 200 – 300 reps, about 50 reps per round. Scale Up: 45/30lb pull ups, 30/24 in box jumps.
Coaching Tips: You can start at any movement, but you must go in order (except for the rest). For example, if you start on power cleans, you’ll end on weighted pull ups. Pace this one so that you can get the max reps on the movements you are good at. When doing kb pull ups, hold the kb between the thighs or the feet. If you hold it between the ankles, you may want to wrap the handle with a towel or a shirt so the knurling doesn’t shred your skin.
‘Cash Out’: None.