March 19, 2019 – Competition

Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean x 3 reps
Rest as needed

One set of:
155/105 lb Clean x 3 reps
Rest as needed

A.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1.1
(rest 2-3 seconds between singles)

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1
(rest 2-3 seconds between singles)

Build to today’s heavy single, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

Build to today’s heavy single, and then…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 1.1 reps
(rest 2-3 seconds bewtween singles)

This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.

B.
Three rounds for time of:
15 Front Squats (135/95 lbs)
20 Box Jump-Overs (24″”/20″”)*

Rest 3 minutes, and then. . .

C.
Three rounds for time of:
400 Meter Run or 25/18 Calorie Assault Bike
25 Toes-to-Bar

*If you are not interested in competing at this point in the season, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

D.
Every 2 minutes, for 8 minutes (4 sets):
21 Kettlebell (or Dumbbell) Deadlifts (32/24 kg or more)
100-Foot Sandbag Carry (150/100 lbs)

If you do not have access to a Sandbag or D-Ball perform using Kettlebells held in the front racked position. KEEP YOUR ELBOWS DOWN AND FISTS TOGETHER!!