Tuesday 12.12.23

Class Times:
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

Steady through
:60 Plank Hold
10 Clean High Pulls
10 Muscle Cleans
10 Lateral Bar Burpees
10 Hang Clean (above knee)
10 Hang Clean (below knee)

Get Powerful (Min 20-35)

Power Clean
Every :30 for 5:00
1 Rep
1 Rep

You can open up very light on the Cleans. Focus on catching with the weight balanced in your feet and your hips back vs. knees forward. As you gradually build the technical focus should carry forward. Once you get to the EMOM you can start making slightly larger weight jumps, going for 2-3 really heavy reps at the end.

Get Fit (Min 43-54)

For Time:
30 Hang Power Cleans 155/105
40 Bar Facing Burpees
50/40 Calorie Row
*13 Min Cap

You should be able to open up with at least a double digit set of Hang Cleans to use the RX weight. Burpees should just be steady after, focusing on consistency of footwork and breathing. Then you can turn it on and empty the tank on the Row to take it home.


For Time:
30 Hang DB Cleans 35/20s
30 Burpees
40/30 Calorie Row

Competitor Extra

4x AMRAP 4 / 2:00 Rest
200m Run
2 Wall Walks
2 Sandbag to Shoulder
150/100 200/4/4, 200/6/6, etc..

This is scored as just one long AMRAP but it’s broken up into intervals. You’ll continue exactly where you leave off giving yourself one total score at the end. Try to practice cleaning the SB to opposite shoulders each rep to make sure you stay balanced.