Front SQUAT
Tempo 12X1
On the 90” for 6 set
2 rep x 6 set @75%
PAUSING POWER CLEAN COMPLEX (Courtesy of Harry Palley) Every 90 Seconds x 7 Sets: 1 Pausing Power Clean 1 Power Clean Drop the bar between repetitions to reset (no “touch and go”).
We have (3) pauses in the repetition today with a one second pause at each:
1 – Knee Level
2 – Mid-Thigh
3 – Power Receiving Position
Set #1 – 1 Complex @ 63% of 1RM Clean
Set #2 – 1 Complex @ 66% of 1RM Clean
Set #3 – 1 Complex @ 69% of 1RM Clean
Set #4 – 1 Complex @ 72% of 1RM Clean
Set #5 – 1 Complex @ 75% of 1RM Clean
Set #6 – 1 Complex @ 75% of 1RM Clean
Set #7 – 1 Complex @ 75% of 1RM Clean
"OTM" For Hope
On the Minute x 16 (4 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Thrusters (70/47)
Minute 3 – 40 Double-Unders
Minute 4 – 14 Dumbell Snatch
Not for score, but for quality.
RECOVERY BIKE 15:00 Recovery Effort Conversational pace throughout.