Friday 4/29/16

Performance

*After a thorough Power clean warm-up, coach will provide tips to cycle barbell correctly and help each athlete choose a suitable and challenging load that fits their current fitness level.

 

A. For time:

8 Unbroken Power Cleans x 3 sets @ (155/105)

*If the barbell comes to rest on the ground or is dropped you have failed that set and you have to repeat

*Score is the fastest time you can get done with all 3 sets of 8 unbroken

+

rest exactly 3min from your last set of 8 reps

+

8 Unbroken Power Cleans x 3 sets @ (135/95)

*Same instructions as above

*Score both pieces individually then total time from both (minus the rest time)

 

B. For time:

40 Calorie Airdyne Bike (30 Cal Assault)

30 Box Jumps, 24/20

20 TTB

10 Power Clean, (20lbs heavier then the heaviest load used above)

20 TTB

30 Box Jumps, 24/20

40 Calorie Airdyne Bike (30 Cal Assault)

 

C. 5 rounds for times:

50 Double unders

Rest :30 between rounds