Mobility: Ankle (playlist video here)
Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat clean (3 sec pause at the knee). Plan on doing 2-3 reps at this weight. If you want more volume, do 3 reps on the minute for 6 minutes.
Metabolic Conditioning: “Back in Black”
For time – 3 rounds
5 power cleans (60-70% of 1RM)
5 power cleans (same)
1 minute rest
Scaling Guide: 10-18 minutes, about 5 min per round including rest.
Compare to: December 22, 2015
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’ your hands 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.