Date: Thursday, August 1st
Warm-Up & Mobility: coaches choice
Strength: Power Clean 1RM
Sets will go 3-3-2-2-1+ (Rest 2 minutes between sets)
Technique Option 8-10 sets or 2-3 reps adding weight as form permits
Conditioning: “Pulling Gs”
AMRAP6 for rounds + reps
10 Clusters 65/95/115 (Modify with Power Clean + Front Squat)
10 Burpees H- Burpees to a Box
*DBs are an option as well @15/25/35
Guide: 2-4 rounds
Scale up: AMRAP6 for reps
Clusters 105/155 – Steady Singles @ high effort *NO BURPEE
Coaching Notes: Strength; If you are working up to a 1RM. Start your working set at roughly 60-70%. Make jumps based on feel especially early on. Regarding the actual power clean, speed is the name of the game. Focus on being quick going from above the bar to under the bar as you warm up.
Conditioning; Pick a weight that you can do consistently. Its a 6 min AMRAP so you don’t need to waste time huffin and puffin just looking at your bar. Feel free to drop from the top if you have more than 1 10 on each side for the clusters. As far as the burpees, stay engaged and do not ‘peel’ off the ground.
Cash Out: Foam Roll