3 ROUNDS - FOR TIME
20 Hang Power Cleans
10 Shoulder to Overhead
75 Double Unders
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Push Ups
10 Squats
10 Bodyweight Rows or Pull Ups
Specific Warm Up
The Hang Power Clean is a pretty simple movement. We are just looking to pop the weight from thigh level to shoulder level, using our legs as the primary mover. Go ahead and try 3-5 sets of 5 reps, working from a lightweight to whatever you plan to use today. 20 reps is a LOT in a row, so the weight should be light.
The Shoulder to Overhead video is the longest one I’ve made because there are so many ways to get the weight from shoulder to overhead! Practice a few sets of Strict Press, Push Press, or even a Jerk variation and make sure that you can do 10 reps in a row with your weight from the Hang Power Cleans.
After that, if you are working on Double Unders, go through the Jump Rope video and work through your options until you find one that works for you. If you are a double under wonder, heat them up however you please or try some Jump Rope Ladder Drills!
Workout of the Day
3 ROUNDS - FOR TIME
Workout Notes
This workout looks fun! 3 Rounds, For Time means that we want to get through these 3 rounds as quickly and SAFELY as possible. The number of Power Cleans per round is VERY high so your weights won’t be able to get too heavy today. The goal would either be to do all 20 in a row in round one or, if you want to go a little heavier, you should be able to get through the 20 in round one by breaking it in half. If you have to stop twice in round one, it may be a little heavy. But hey, it’s your workout! Do you, Boo!
Hang Power Clean Modifications
The idea here is just to get the weight(s) from thigh height to shoulder height and back down. If that's not working for you, an easy substitute would be some kind of Kettlebell Swing. If all of that is feeling a little too explosive today, you can also go with a standard Deadlift.
Shoulder to Overhead Modifications
There are many options for going overhead in the video, but if you can’t go overhead today, use anything from our Pressing Menu: Push Ups, Dips, Bench Press, Dumbbell Bench Press, or Floor Press.
Double Under Modifications
For today, let’s keep our Single Unders to the same number, 75 reps, or you can do 50 Jumping Jacks. This should take around a minute for solid jumpers, so you can also use our Cardio Resources Page and come up with your own ~1:00 of cardio!
Optional Accessory Work
Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
1-2min of Triceps Stretch on each arm
1-2min of Calf Stretches on each leg
Comments