Sunday, June 23rd

Context: Practice – Starting ‘heavy’, then dropping/changing the load on later rounds to maintain safety and intensity

Dynamic Warm Up Option: 3 sets of 2 crab bridges, 3 inch worms, 30s plank, 10 med ball squat cleans, 10 straight leg sit ups, then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, thruster

Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk

Strength: none

Super Set: none

“Powerball”

5 rounds for time:

10 power clean

(45lb, 95lb*, 155lb) or 15 with dbs (20lb, 35lb*, 50lb)

15 toes to bar

(Health: 20 sit ups)

20 wall ball

(10lb/8ft, 14lb/9ft*, 20lb/10ft)

1 min rest

Scaling Guide: 17 - 24 minutes, about 4 min per round including the rest. Scale Up: 30s plank on the rings during the rest, 20lb/9ft or 30lb/10ft wall ball

Compare to: NEW WORKOUT!

Coaching Tips: The power cleans should be 'heavy'. Feel free to start this one heavier than usual, then drop down in the later rounds if needed. Take your time on these and maintain form/efficiency. Break up the toes to bar to save the grip. Go hard on the wall ball because of the rest.

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre