Take 15 min to build up to a heavy set of:
Power Clean + Hang Pause Clean (mid thigh) + Clean
“Peanut Butter World”
Complete the following for time:
1k Row or Ski/1.2mi Bike
25 GHD Sit Ups
1.2mi Bike/1k Row or Ski
25 Squat Cleans 155/105
500m Row or Ski/0.6mi Bike
*Alternate between row/ski and bike. You should not be one the same machine after the GHD sit ups.
GHD Sit Ups @ just-past-parallel
Squat Cleans @ 135/95
Ab Mat Sit Ups
Squat Cleans @ 115/75
6 Sets of:
Snatch x 3 @ 60%/70%/80%/85%/90%/85%
3 Sets of:
Snatch Pull x 5 @ 105%
3 Sets of:
GHD Back Extensions x 20
The complex today is meant to help you hit all your positions for your clean. Good positioning will greatly improve your cleans, so stay focused and improve that technique!
We got a long chipper today. Make sure you switch machines for the second round! For example, if you rowed 1K to start the workout, switch to 1.2mi Bike after you get done with your sit ups. This will help you learn how to pace with with multiple stimuli. The squat cleans should be light enough for you to start without hesitation, but 25 reps is a decent amount at that point in the workout, so be smart on how you partition your reps. When you get to that last 500m, it’s an all-out sprint. GO HARD!