Power Clean from Floor + Hang Power Clean + Power Clean from Power Position (working on power)
35 Double Unders
10 Overhead Squats (95/65)
We are going to continue to work on power cleans today – focusing on power today. This is similar to what we did not too long ago, but today we are focusing on power. You will start with the bar on the floor, then the hang power clean, and then a power clean from the hips loaded power position. You will be a bit more tired working from the ground up, so you will need to focus on that hip drive. Full extension is the name of the game!
We are then going to go fast and furious for 7 minutes. It’s not a long workout so you are going to need to go as hard as you can for as long as you can. Think about how you feel while doing Fran. That’s what we are going for today.
Pair those double unders with some medium weight overhead squats. A great couplet! Your heart rate will be up from the double unders and then you’ll tax your system some more with the overhead squats.
Scale the double unders so that you can keep your heart rate high. Scale the weight so you can do 10 overhead squats unbroken for the first several rounds.
You should be pretty exhausted after this one!
Goal: 4-5 Rounds