Strength:
Power Clean:
Every 90 seconds x 10 Sets
1 Power Clean
*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day
Movement Adjustments (If Needed)
– 3RM Power Clean *not TnG (Keep things lighter)
– Block Power Clean (For those with some lower back limitations)
– 3 Hang Power Cleans (lighter loads: Newer Athletes)
Level 1: 3 Rep Hang Power Clean (Up to 8 RPE)
WOD:
“American Idiot”
RX:
Every 3:00 x 5 Sets
15/11 Echo Bike or 16/13 Calorie Bike Erg
5 Power Cleans
15 American Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
Time Cap: 2:40 / Set
Level 2:
Every 3:00 x 5 Sets
12/9 Echo Bike
5 Power Cleans
12 American Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
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Level 1:
Every 3:00 x 5 Sets
10/7 Echo Bike
10 Hang Power Cleans
12 Russian Kettlebell Swings
Power Cleans: Light to moderate loads
Kettlebell Swings: 35/18lb, 16/8kg
Score: Sum Total Time
—
Competitor:
Every 3:00 x 5 Sets
18/13 Echo Bike
5 Power Cleans
15 American Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 70/53lb, 32/24kg
Score: Sum Total Time