Cleans - Metcon

Monday, August 1, 2021

CFG - Lacey

1130 - 9 of us

Warm Up

Hip Hammy

then

2 rounds of

10 boot strapper

20 banded side step

10 banded pass through

10 banded kickback

10 windmills (side lying)

10 over and under the fence

10 drop squat

then with barbell

5 high hang clean pulls

5 high hang clean high pulls

5 hang muscle clean

5 front squat

Weightlifting

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean ( 2 reps @ 65-70% of 1-RM Clean)

Rest 60 seconds, and then…

Weightlifting

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean (@ 75-85% of 1-RM Clean)

Athlete will execute one clean from the hang position, and then one from the floor

I went 95-95-100-100 on the hang cleans and 6x115 on the clean complex.  They all felt pretty good.

Metcon

Every 4 minutes, for 16 minutes (4 sets) for times of:

20/15 Calories of Rowing

5 Cleans @ approximately 70-75% of your 1-RM

Score is total load moved

Ex 19 successful lifts made at 200lbs = 3,800lbs

I backed down to 105# (68% of 155# estimated 1RM and was able to make all 20 attempts).  I finished the row between 1:25 and 1:30 every round.