Power Play

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

Power Play

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

PERFORMANCE 135/95

FITNESS 115/80

BODY ARMOR/RECOVERY

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.

Zachary Hamilton