MOnday, jan. 30

Weightlifting:

Every 1 min for 10 mins: Hang Squat Cleans and Squat Cleans

1x [ 1 Hang Squat Clean + 1 Squat Clean ], pick load

Every 1 min for 10 mins.

Athlete Instructions

Start at 72% 1RM and increase by feel.

Touch-and-go from the hang squat clean to squat clean. Keep movement technical and fast.

"Butcher"

FT: Bar Facing Burpees and Power Cleans

For time:

30 Bar Facing Burpees

30 Power Cleans, 135/95 lbs

Every time you break the Power Cleans complete: 3 Bar Facing Burpees

Athlete Instructions

Time domain: 5-7 mins

Time cap: 10 mins

We are looking for barbell cycling and conditioning to me the main stimulus today here with the goal of being able to hit sets of 10+ on the touch-and-go power cleans. This should have the intensity and feel very much of an Open or competition style event.

Primary objective: Complete workout sub 7 mins.

Secondary objective: Complete power cleans in 3 sets or less.