Strength:
Clean Complex
Every 1:30 x 8 Sets:
1 Power Clean + 1 Low Hang Power Clean
Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.
WOD:
“Don’t Speak”
16:00 EMOM:
Min 1: 15 GHD Sit-Ups
Min 2: 10 Power Cleans
Min 3: 15/11 Calorie Echo Bike
Min 4: Rest
Score = Completed Rounds + Stations
Barbell: 135/95lb, 61/43k
Level 2:
16:00 EMOM:
Min 1: 12 GHD Sit-Ups
Min 2: 10 Power Cleans
Min 3: 12/9 Calorie Echo Bike
Min 4: Rest
Barbell: 115/75lb, 52/34kg
Level 1:
16:00 EMOM:
Min 1: 10 AbMat Sit-Ups or GHD to Parallel
Min 2: 10 Low Hang Dumbbell Power Cleans
Min 3: 10/7 Calorie Echo Bike
Min 4: Rest
Dumbbells: moderate loads
Masters 55+:
16:00 EMOM:
Min 1: 12 GHD Sit-Ups or 15 AbMat Sit-Ups
Min 2: 8 Power Cleans
Min 3: 12/9 Calorie Echo Bike
Min 4: Rest
Barbell: 95/65lb, 43/30kg
Competitor:
16:00 EMOM:
Min 1: 20 GHD Sit-Ups
Min 2: 10 Power Cleans
Min 3: 18/13 Calorie Echo Bike
Min 4: Rest
Barbell: 155/105lb, 70/48kg
Hotel Gym / Travel:
16:00 EMOM:
Min 1: 20 AbMat Sit-Ups or V-Ups
Min 2: 10 Dumbbell Power Cleans
Min 3: :35 Max Effort Bike or 200m Run
Min 4: Rest
Dumbbells: Moderate load that allows unbroken sets each minute