In part 1, This is the second week of our 4-week Triple Threat strength cycle.  We will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

In part 2, The pace of today's workout is slower because of the challenge on the grip with the hang power cleans and toes to bar interfering with each other. The trick will be to strategically break early so you stay in control of the pace.

Score: Rounds + Reps

Intended Intensity: RPE 5-6

Target Loading: Light-Moderate

Fitness Attribute Improved: Muscular Endurance

Target Score: 6-8 Rounds 

Hang Power Clean: Choose a weight you could complete unbroken when fresh (though that's likely not a good strategy for this workout).

Quick Elbows

Elbows must rotate quickly to receive the bar in the front rack.

Prevents losing the bar and ensures control.

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Grip fatigue will set in quickly if you are not careful. Going unbroken on either movement early on will make this workout challenging.

Some athletes will be able to complete a few rounds unbroken, but the majority of athletes will want to break each movement into at least two sets from the beginning.  

HANG POWER CLEANS

Reduce Loading/Reps 
Power Cleans 
Dumbbell Hang Power Cleans (50/35)s
Kettlebell Swings (70/53)
Deadlifts (185/135)

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TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups 

If possible, arrange the room to have barbells close the rig for quick transitions.