- 3 Hang Muscle Clean + 3 Hang Power Clean + Alternating Front Rack Lunges in the Remaining Time
- Echo Bike
Strength
Deadlift
Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+
Extra Instructions:
% Based on 1RM Deadlift
Focus is on the posterior chain and making sure we are maintaining a neutral spine, staying rooted through the foot and and keeping a strong braced position throughout the entire lift.
Record Working Weight
"Asante Sana Squash Banana"
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Echo Bike or 12/9 Calorie Ski Erg
-Rest 1:00 b/t Set -
Start on a 1 min delay, for larger class
Barbell: 70/50kg
Box: 30''/24''
Objectives / Stimulus / RPE / Workout Strategy
Goal: 12:00-15:00
Time Cap: 17:00
Score: Sum Total Time
RPE: 8/10
Primary Objective: Echo Bike in sub 40 seconds
Secondary Objective: Unbroken Power Cleans and Deadlifts
The goal today is to keep things cyclical here and consistent on pacing. We will be working some TnG cycling reps on the Power Cleans into high box jumps and then tackling unbroken Deadlifts before hitting a hard Echo Bike to finish each set. Remember, 1:00 of rest ain't a lot.
