Mobility: Hip (playlist video here)
Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean for 2 reps. 80-90% effort, but don’t be surprised if you lift more than before after the last strength focus!
Metabolic Conditioning: “Red Raptor”
For time – 5 rounds or 4 rounds
5 ‘heavy’ thrusters (60% of 1RM of PP/scale up – 65%)
7 hang power clean (same)
15 box jump (24” / 20” / 12”)
1 min rest
Scaling Guide: 7 – 16 min
Compare to: March 10, 2016
Coaching Tips: “Heavy” thrusters like these tend to put people at risk of hitting their elbow on their knee. If you have trouble doing a front rack with good ‘high elbows’, I recommend dropping the weight or splitting this up into 7 front squats and 7 push presses. The hang cleans will tax the same muscles as the box jumps so be careful going straight into the box jumps as your legs get tired. With the ‘forced’ rests, try and go for bigger sets and a higher overall intensity during the output portions. As usual, unless you are a competitor, don’t do rebounding box jumps!