Impact/Focus: Power Clean Conditioning
Warm up as needed with sets of 3-5 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.
Every :75 seconds for 10 Rounds
complete the following
3 x Power Clean
(same weight across sets, north of 60%1RM)
Notes: Athlete’s should select a repeatable, challenging load that is above a 60% 1RM range. Adjust the weight as necessary in order to ensure touch and go, unbroken sets of three reps are achievable per work interval.
Post scores to comments.
6:00 AMRAP of
12 x Slamball (30,40/12,20lbs)
10 x Box Jumps (24/20”)
12 x 1-Arm DB Snatch (50/35lbs)
12 x Russian twists (50/35lbs)
Notes: Alternate arms at six repetitions per side for the Dumbbell Snatch. Scaling breakdown is as follows, all rep adjustments for today are 1:1.
– L3 (Rx+): Jumping Slamball (40/30lbs), Box Jumps (30/24”), DB Snatch load increase only if able to be executed unbroken @ 75/50lbs.
– L2 (Rx): Slamball (30,40/12,20lbs), Box Jumps (24/20”), DB Snatch & Russian Twists (50/35lbs).
– L3 (Scaled): Slamball (20/12lbs), Box Jumps (18,20/12,18”), DB Snatch & Russian Twists (35/20lbs).
Post scores as rounds/reps per amrap to comments.