STRENGTH:

#powerclean

On the 1:00 x 5:

1 Hang Power Clean
1 Power Clean

*Set #1 – 75% of estimated 1RM Power Clean

*Sets #2,3,4,5 – Build to a heavy complex for the day, but not an all-time max. Let’s move well here.

BeachFit will do:

3 DB Hang Power Clean + 3 DB Power Clean (Use lighter load as we are just working on form here.

WOD:

#power ranger (15 min Cap)

15 Power Cleans (155/105lbs)

*Looking to use a load we could cycle for 15 reps if we had too.  Approx 55%-60%

BeachFit will do: DB Power Cleans (50/35)

600m Run

10 Power Cleans

400m Run

5 Power Cleans

200m Run

CASHOUT:

#aerobic capacity

Preferably completed on the bike then rower or ski erg

*In the working phase, the first :15s is a light pace. The second :15s is moderate. The third, is our fastest. Referred to as “flying sprints”, this is an acceleration over time, broken up by thirds.

Ex:

:15 Sec  50 RPM, :15 Sec 60 RPM, :15 Sec 70+RPM

10 Sets:

:45s – Work  
:45s – Rest