Warm-up
:60 on Bike/Rower
10 PVC Passthru
10 PVC Good Mornings
10 Internal/External Hip Rotations/side
10 Reverse Lunges/side
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Super Bird Dogs
Seated Straddle Stretch
Wrist Stretch
Barbell Warm-up for Power Clean:
5 Clean Deadlifts
5 Dip and Shrug W/Barbell
5 Muscle Cleans
5 Elbow Rotations/Side
5 High Hang Power Cleans
5 Pause Low Hang Power Cleans
5 Hang Power Cleans
Strength and Skill
Every 2:00 for 12:00 (6 sets):
1 Pause Power Clean + 1 Hang Power Clean
Build to a max in this complex for today.
* :02 Pause at Knee on the way up for first Power Clean.
1 Pause Power Clean + 1 Hang Power Clean
Heaviest weight used for 1 Pause Power Clean + 1 Hang Power Clean
Scoring: Load
FITNESS 20201209
Every minute on the minute for 15 minutes (5 rounds):
Min 1 – 20/15 Calorie Row (or scale to :45 Calorie Row)
Min 2 – 12 Russian Kettlebell Swings (70/53#)
Min 3 – Rest
* Score = reps of KBS completed. 60 reps = all reps completed for all five rounds within the minute–note weight used in comments.
Scoring: Reps
PERFORMANCE 20201209
Every minute on the minute for 15 minutes (5 rounds):
Min 1 – 14/10 Calorie Bike (or scale to :45 Calorie Bike)
Min 2 – 5 Power Cleans at 70-80% of your strength complex for today (1 Pause Power Clean + 1 Hang Power Clean)
Min 3 – Rest
* Score = reps of power clean completed. 25 reps = all reps completed for all five rounds within the minute. Note weight used in comments. It is OKAY to not finish all 5 reps within the minute–do not sacrifice form for completion of all 5 reps.
Scoring: Reps
At Home Workout
5 Rounds for Max Reps:
200M Sprint
:30 Max Effort DB Snatch or KB Swing
— Rest 1:00 After Each Round —
Note weight used and record reps for score.
Scoring: Reps
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