Starting today we will have a workout specific warmup – “Group Prep.” You will have 3 minutes to do your cardio and a few stretches that you would like. Then the coach will help you through the “Group Prep.”
2 Rounds For Quality
30 Seconds Superman Hold
250 Meter Row
20 AbMat Sit-ups
15 Air Squats
10 Push-ups
5 Strict Pull-ups
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Jerks
5 Romanian Deadlifts
5 Power Cleans
STRENGTH:
3-Pause Power Clean + Power Clean
On the 2:00 x 5 Sets:
1 Complex (2 Reps)
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): High Hang
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
STIMULUS
• This power clean complex includes 2 reps: 1 with three pauses and 1 with no pauses
• These pauses help you dial in the technique “checkpoints” of the power clean
• On the first rep, we’ll pause for 2 seconds at 3 different positions
* Just Below the Knee
* High Hang (The Pockets)
* The Catch (With the Bar in the Front Rack)
• On the second rep, we’ll power clean the weight without pausing at any of those positions
• You’ll complete these sets between 57-63% of your 1RM Power Clean
WOD:
3 Rounds:
28/20 Cal Bike
10 Power Cleans (155/105) (Option 2: 115/75) (Option 3: 75/55)
500/400 Meter Row
10 Push Jerks (155/105)
CrossFit Reserve 