Strength:
Power Clean Complex
Every 2:00 x 5 Sets:
2 x (Clean Grip Deadlift + Low Hang Power Clean)
*Rest 10 seconds between reps within each set
WOD:
“Blackbird”
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Score = Total Reps
Barbell: 155/105lb, 70/48kg
Dumbbell: 1 x 50/35lb, 22/15kg
Box Height: 24/20in
Level 2:
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Barbell: 135/95lb, 61/43kg
Dumbbell: 1 x 35/25lb, 15/11kg
Box Height: 24/20in
Level 1:
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Hang Power Cleans
6 Elevated Push-Ups
9 Dumbbell Box Step-Overs (bodyweight or light dumbbell)
Barbell: 75/55lb, 34/25kg
Box Height: 20/16in (if available)
Masters 55+:
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Barbell: 115/75lb, 52/34kg
Dumbbell: 1 x 30/20lb, 14/9kg
Box Height: 20in
Competitor:
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Barbell: 185/125lb, 84/57kg
Dumbbell: 1 x 70/50lb, 32/22kg
Box Height: 24/20in
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP / 1:00 Rest
5 Dual Dumbbell Hang Power Clean
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Bench Step-Overs
Dumbbell (Cleans): 2 x 50/35lb, 22/15kg
Dumbbell (Push-Up / Step-Over): 1 x 50/35lb, 22/15kg
Bench Height: 18in