"Pow Pow"
On the Minute x 8:
1 Power Clean [Build to Heavy]
Rest 2 Minutes
5 Rounds x AMRAP 4:
600 Meter Run
Max Power Cleans (70% Heavy Single)
EXPLOSIVE POWER & AEROBIC POWER [LACTATE THRESHOLD]
Age Group
13-15 & 55+ | Same as class
5 Rounds x AMRAP 4:
600 Meter Run
Max Sandbag Cleans (150/100)
KG | (68/45)
Today's flow is a 2 part piece, but will happen on one running clock. In the first half, Complete one rep at the start of each minute. Add weight as long as you are able to keep good form and technique. This piece is meant to prime your body for the following conditioning piece, and help establish what weight you will use in it. Be prepared to start your metcon two minutes after establishing your heavy single. Begin this metcon two minutes after establishing your heavy power clean. Each round begins with a 600m run. Use the remainder of each 4-minute window to accumulate as many power cleans as possible. There is no rest between AMRAPs.
Score: Total Power Clean Reps
Intended Intensity: RPE 6-7
Target Loading: Moderate-Heavy (70%)
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 35-55 Power Clean Reps
Run: Should take 3:00 or less, giving you at least 1:00 to accumulate power cleans each round. The run does not count towards your score.
Power Clean: Barbell weight = 70% of your heaviest single in the prior EMOM. You should be able to complete these in steady singles.
Powerful Extension
Fully extend hips, knees, and ankles before pulling under the bar.
Ensures maximum power transfer.
Run at a pace that allows you to get right to the power cleans and start performing reps.
Singles will likely be the best move for most athletes so you aren't fatiguing the body by controlling the weight back to the ground.
If you choose to perform cluster sets (small sets of touch-and-go reps), don't perform sets so large that you have to rest for long periods of time.
Do not work so hard on the power cleans that you are not able to get right into a run and move at a steady pace.
600M RUN
45/36 Calorie Row
36/30 Calorie Ski
36/30 Calorie Echo Bike
45/36 Calorie Bike Erg
3:00 Moderate Effort on Treadmill/Runner
POWER CLEANS
Reduce Loading
Hang Power Cleans
Sandbag Cleans
Dumbbell Cleans
Deadlifts
Use a 30:00 running clock today, part one from 0:00-8:00, rest from 8:00-10:00, then start the amraps (starting at 10, 14, 18, 22, 26). There is no primer today due to the flow of today, use the time of a primer for athletes to get out all weights they may need for the emom in part 1.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-19 minutes)
Power Clean General Warm-Up
N/A
(19-25 minutes)
No practice round today due to class flow
Break
Workout adjustments if needed
(25-55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Posterior Pump
[PART A]
3-4 Sets:
12 Weighted Hip Extensions
* Rest 1 Minute Between Sets
[PART B]
Accumulate 3:00 Unweighted Hip Extension Hold
MINDSET
Dalai Lama
"The key to transforming our hearts and minds is to have an understanding of how our thoughts and emotions work."
Self-awareness of your thoughts and emotions is essential for personal growth and transformation.
