Thursday, april 4
Weightlifting:
1 Muscle Clean + 1 Hang Power Clean
Every 1 min for 8 mins.
Athlete Instructions
40%+ 1RM Power Clean, Increasing loads
"Hip Hop Dance Party"
For time:
3 Hang Power Cleans, 155/105 lbs
3 Box Jump Overs, 24/20 in
6 Hang Power Cleans, 155/105 lbs
6 Box Jump Overs, 24/20 in
9 Hang Power Cleans, 155/105 lbs
9 Box Jump Overs, 24/20 in
Rest 2 mins
6 Hang Power Cleans, 135/95 lbs
6 Box Jump Overs, 24/20 in
9 Hang Power Cleans, 135/95 lbs
9 Box Jump Overs, 24/20 in
12 Hang Power Cleans, 135/95 lbs 1
12 Box Jump Overs, 24/20 in
Rest 2 mins
9 Hang Power Cleans, 115/75 lbs
9 Box Jump Overs, 24/20 in
12 Hang Power Cleans, 115/75 lbs
12 Box Jump Overs, 24/20 in
15 Hang Power Cleans, 115/75 lbs
15 Box Jump Overs, 24/20 in
Athlete Instructions
Time Domain: 9:00-12:00 minutes
Time Cap: 15:00 minutes
Athlete Notes
Primary Objective: Complete each segment of Hang Power Cleans and Box Jump Overs as fast as possible.
Secondary Objective: Remain unbroken on all sets of Hang Power Cleans. The last set of each rep scheme is meant to provide a challenge.
Stimulus: Barbell Cycling + Hip Extension
RPE: 7/10