Skill
6 rounds:
15 seconds of power cleans
45 seconds of rest
15 seconds of lateral burpees
45 seconds of rest
The rx weight for the power cleans this week is proportionally slightly heavier than we had for the hang power snatches last week; it’s a less technically complex movement, so we’re pushing the load a little bit. Try to hang on to touch and go reps if you’re comfortable with the technique. You will definitely feel overall more winded by this pairing because of the heavier weight.
standard: 85/55
rx: 115/85
sport: 135/95
Workout of the Day
AMRAP in 14 minutes:
17 box jumps
17 kettlebell deadlifts
1 minute plank hold
Settle into a steady pace and focus on clean reps and good full extension on both the box jumps and the deadlifts. Check the clock when you start your plank hold, and go for a minute from there. It’s fine to break up the plank, as long as you accumulate 60 seconds in the hold before moving on.
standard: 20/12 inch box, 24/16 kg KB
rx and sport: 24/20 inch box, 32/24 kg KB
metcon: 7×1:30 on, 0:30 off