141112 Wednesday – “Cerberus”

DCFers representing at the Epic Race this past weekend.


 Mobility: Shoulder Mobility.


Skill Practice Warm Up: Spend 8 minutes working up to a challenging power clean.


Workout: “Cerberus” – For Time.

Rope climbs (Advanced: 3, Intermediate*:2, Novice: 6 rope lay downs)

12 power cleans (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 55lbs)

Row (Advanced: 1100m, Intermediate*:1000m, Novice: 900m)

Rest 2 minutes, repeat

*Women’s Rx

Scaling Guide: 14 – 19 minutes.

Scale up option: 155/95 power cleans

Coaching Tips: Rx for men is 1100m, not 1000m! This workout is all pulling so be conservative with your reps and rest in the opening round. Really make sure to lock your feet in on the rope climb, using too much arm is going to make the power cleans much harder. 

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Optional Cash Out: None.

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