Mobility: Hip Mobility
Skill Practice Warm Up: None
Strength: Power Clean – Session 1
5 x 3 (5 sets of 3 reps, “across,” same weight for each set)
Superset: Ring Dip / Ring Push Up
5 x 5 (5 sets of 5 reps, if doing Ring push ups stay at the same angle)
Power Cleans and Ring Dips are the new strength focus. Based off where you got on Thursday’s power clean session start around 70% of that number. These should feel light and have great technique. There is no need to link all three together so drop each rep, reset and then get the next two reps. Even if the weight feels light don’t catch it too high because as the weight increases over the next 6 weeks you will want to feel comfortable catching the bar in a lower power position.
Metabolic Conditioning: “Eclipse” – 7 Minute AMRAP
7 Kipping Pull Ups (A: 7, I*: 5, N: 5 with a band)
7 DB Hang Power Cleans (A: 45lbs, I*: 30lbs, N: 20lbs)
7 DB Thrusters (Same)
15’ Bear Crawl Out and Back
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 7 Rounds
Compare To: New Workout!
Optional ‘Cash Out’: 30 hip extensions, 30 wall ball, 30 burpees, 30 double unders