Mobility: Shoulder (playlist video here)
Strength: Spend 15 minutes working up to a challenging (80-90%) power clean with a 3 sec pause at the knee.
Metabolic Conditioning: “Bulldozer”
15 – 12 – 9 – 6 – 3
‘Heavy’ Power cleans (55-65% of Power Clean 1RM)
Dumbbell Thruster (40lbs, 20lbs, 15lbs)
Scaling Guide: 7 – 12 minutes
Coaching Tips: It’s ok to do singles on the power cleans since these are heavy. If you are going to link them together make sure you stay tight and engaged as the bar taps the ground in between each rep, if you can’t do that you are better off dropping the weight each time and not wasting energy lowering it back to the ground. Split the thrusters up into small sets or unbroken and make sure the dumbbells rest on your shoulders so your legs do the work.
Optional ‘Cash Out’: 50 ft suitcase carry, 15 kb swings, 5 min