Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique Review: The Power Clean
2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
3. ⚒️⏱️”Team Hal 9000”⏱️⚒️
In teams of 2, For time:
100 Power Cleans
(EMOM do 20 Double Unders)*
*At the top of minute one, Athlete A does 20 Double unders then has the remainder of the minute to complete as many power cleans as possible.
👉On Minute two, Athlete B completes 20 Double Unders then has the remainder of the minute to complete as many power cleans as possible. Continue in this order until both athletes have completed 50 Power Cleans.
LII: 135/93 or scale weight as needed.Practice Double Unders for 20s each round if they are still developing.
LI: 30 Muscle Cleans for time. EMOM Practice double unders for :20