151222 Tuesday – “Back in Black”

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean (double).  Plan on hitting that weight for 2-3 ‘sets’.

Strength: none

Super Set: none

Metabolic Conditioning:Back in Black

3 rounds for time.

5 power cleans (Performance: 155lbs, Athletic*: 105lbs, Health: 63lbs)

10 toes-to-bar

200m sprint

5 power cleans (same)

10 toes to bar

200m sprint

1 minute rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 10-18 minutes

Log your results online by clicking here.

Compare to: May 9, 2014

Coaching Tips: Do fast and small sets if you know that grip is going to be an issue.  Singles on the power cleans and the toes-to-bar early may save your hands (remember that ‘ripping’ is a NO GO, and you’ll have to stop the workout if it happens).  Really push yourself on the sprints – these will be where you have the most room to gain ground.

Optional ‘Cash Out’: none

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