Power Clean Prep:
EMOM x 5
Clean Pull + Hang Power Clean + Power Clean
50% Across of estimated 1RM Clean
EMOM x 5
1 Power Clean
Climb in weight to find a Heavy Single for Day
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called.
- Continue to add (1) power clean per round until the 7:00 time cap is reached.
- For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.
OPEN 155/105 (Masters Comp. Train) 165/110
3 “Giant Sets”:
10 Barbell Bent Over Rows
:20s Extended Plank
30 Glute Bridges
In a “giant set”, we aim to move exercise to exercise without a break in between. Each round is not recorded for time, but rather, we move with a purpose resting as little as possible until all movements have been completed. As mentioned, rest 1-2 minutes between sets.