General Prep
1 Set
:30 Jump Rope Practice
6 Romanian Dealifts
6 Front Squats
4 Tall Cleans (Crisp Footwork / Turnover and Pull into Front Rack)
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15 Double Unders or 30 Single Unders
4 Hang Cleans @ light loads added
3 Hang Cleans @ moderate loads added
2 Hang Cleans @ 5-10% below starting weights
Hang Clean
Every 2:30 x 5 Sets
Set 1: 4 Hang Clean
Set 2: 4 Hang Clean
Set 3: 3 Hang Clean
Set 4: 3 Hang Clean
Set 5: 2 Hang Clean
Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.
The Hang Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set
Conditioning
3 Rounds for Time
15 Deadlift
30 Double Unders
12 Power Cleans
30 Double Unders
9 Shoulder 2 Overhead
30 Double Unders
Barbell: 60/40kg
Goal: 11-15 minutes
Time Cap: 15:00
RPE: 8.5-9/10
Stimulus: Barbell Cycling / Aerobic Capacity
