151222 Tuesday – “Back in Black”
Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean (double). Plan on hitting that weight for 2-3 ‘sets’.
Super Set: none
Metabolic Conditioning: “Back in Black“
3 rounds for time.
5 power cleans (Performance: 155lbs, Athletic*: 105lbs, Health: 63lbs)
5 power cleans (same)
10 toes to bar
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