4/14/15 “St. Helena”

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Mobility: Ankle Mobility.


Skill Practice Warm Up: Spend 10 min working up to a challenging  power clean and jerk. Approximately 70-85% of your max. Plan on hitting that weight for 2-3 ‘sets’


Strength Workout: None.


Metabolic Conditioning Workout: “St. Helena” – 3 rounds for time.

400m run

21 dumbbell hang power cleans (A: 45lbs, I*: 30lbs, N: 20lbs)

12 toes to bar

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  7 – 14 minutes

Coaching Tip: This is a grip killer. Even if you can go unbroken on the DB hang cleans you may want to break these up to save your grip. Try to push it on the run since you can make up the most time here. Make sure to use your hips with the DB hang cleans and avoid doing the reverse bicep curl.

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Compare To:  2013 – 01- 17


Optional ‘Cash Out’: 4 Minute Row

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