Power Clean - Metcon (Heat)

Tuesday, August 2, 2022

CFG - Lacey

1200 - 10 of us

Warm-up

400m Run 

INTO… 

2 ROUNDS 

4 Burpee Broad Jumps 

6 Cat Cows 

8 Banded Squats 

INTO… 

2 ROUNDS 

4 Burpee Tuck Jumps 

6 Banded Speed Skaters - Ea. 

8 Banded Glute Bridge + Clamshell 

INTO… 

2 Minutes mobility of your choice

Strength

ON A 15:00 RUNNING CLOCK...

Power Clean (1 Rep)

Build to a Heavy 1-Rep Power Clean *Must be performed with optimal mechanics. Week 1 of 4

Felt OK today, but I was receiving the bar a little high and stiff (wanted softer knees).  I built up from 75-95-115-135-145-155-165-165#.  The second effort at 165# was smoother.

OR

Front Squat (2 Reps @33X1)

Workout

"THE HEAT" (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES 

8 Front Squats (95/65) 

8 Hang Power Cleans

NOTE: New Benchmark *Can use DBs

I scaled the load to 65# which felt OK, but I probably should have gone lighter.  Per coach instruction, I attempted to go EMOM, but fell behind the pace after 3 rounds.  I ended up at 8 Rounds + 4 Reps.  Front squats were slow and exhausting.  The hang power clean started muscle clean and then dip drive with fast cycling.  First round I had 23 seconds of rest, which got progressively shorter.  I need 30 seconds of rest between rounds.

Finished with 3 sets of 8 reps on the reverse hyper with 90#