A.
Power Clean
– 3 sets of 5 reps
Rest as needed
B. 5-10-15-10-5 Power Cleans and Running
5-10-15-10-5 Reps for Time:
– Power Clean @ 135/95 lbs
– Run 200 meters
# Hang Power Clean + Power Clean
Build to a Heavy Complex
# "Power Ranger"
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
## GENERAL
* Two part power clean focused workout
## POWER CLEAN
* Within “Power Ranger”, we’re looking for a weight we can grind through quick singles
* Should be able to string reps together if we needed to, but singles will likely be the best option
## RUN
* If Unable to Run:
**For 600 Meter Run **
750 Meter Row
42/30 Calorie Assault Bike, Echo, Bike Erg
60/42 Calorie Schwinn
**For 400 Meter Run**
500 Meter Row
28/20 Calorie Assault Bike, Echo, Bike Erg
40/28 Calorie Schwinn Bike
**For 200 Meter Run **
250 Meter Row
14/10 Calorie Assault Bike, Echo, Bike Erg
20/14 Calorie Schwinn Bike
## DAILY VIDEO
[Click Here](https://youtu.be/MvgIe65GaOo)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Spidermans
Push-up to Down Dog
Front Plank
Active Spidermans
Push-up to Down Dog
Right Side Plank
Active Spidermans
Push-up to Down Dog
Left Side Plank
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY (12:00 – 15:00)
## Wrist Stretch
[Click Here](https://youtu.be/kjoVDajRxZ0)
## Front Rack Stretch
[Click Here](https://youtu.be/dg4ckXN2gqE)
# TEACHING (15:00 – 25:00)
## POWER CLEAN
### Piece By Piece
We’re going to break the power clean down into 4 pieces today. Each has a specific goal in mind that contributes to the overall lift. Below are the 4 pieces we’ll work through today. Reference the daily video for visuals of each movement.
**1. Jump Shrug **
*Goal*: Create speed through the middle with the legs
**2. Jump Shrug + High Pull **
*Goal*: Keep the bar close
**3. Muscle Clean **
*Goal*: Fast turnover and releasing the hook grip
**4. Tall Cleans (2-4-6-Full) **
*Goal*: Shrug down and around the bar quickly
### Movement Prep
4 Jump Shrugs
4 Jump Shrug + High Pulls
4 Muscle Cleans
4 Tall Cleans
4 Power Cleans
# POWER CLEAN COMPLEX (25:00 – 40:00)
* 15 Minutes to Build to a Heavy Complex
* Looking to complete about 7-10 total sets today
* As you get heavier in weight, make smaller jumps
# PRACTICE ROUND (40:00 – 45:00)
## 1 Round
2 Power Cleans
100 Meter Run
2 Power Cleans
# STRATEGY + WOD (45:00 – 60:00)
## POWER CLEAN
* Quick singles throughout
* Stay near the bar and find a consistent work/rest rhythm
## RUN
* Start slow after the cleans, then settle into moderate pace
* Go a little faster than you want to knowing they’ll be a break between each single repetition on the barbell