“Action is the fundamental key to all success” – Picasso
Power Clean (6X2)
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean
Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Complex
This 3-movement complex is intended to be one giant set, completed without dropping the bar
ECOD (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes Between
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
Record total reps in each round, with our score for the day being the sum total of all three intervals. A full round for males is (63) reps, and a full round for females is (57) reps.
4 minutes on / 4 minutes off in this fast paced 3-round interval workout.
The weights decrease with each round, but the reps stay the same.
The goal is to try to beat your score each time.
Every weight used today should be something you can cycle for at least sets of 5-7 within the workout.
2019 09 30