Start at 85% and build throughout this complex for the day.
Record Each Working Weight
For athletes newer to the lifts, let's keep this as 3-5 Hang Power Cleans working on speed and mechanics of the lift.
"Power Play"
8:00 AMRAP
3-6-9-12...
Power Cleans 80/55kg
HR Pushups
Objectives / Stimulus / RPE / Workout Strategy
Goal: Complete the 5+ Rounds
Stimulus: Battery Work / Posterior Chain / Upper Body Press
RPE: 7/10
Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep
Secondary Objective: Keep the HR Pushups unbroken for as long as possible
Athlete Strategy and Workout Notes:
Maintain quick singles throughout this workout with the focus of maintaining around 6 seconds per rep. Then look to remain unbroken on the HR Pushups for as long as possible keeping with sets smooth. Think of this as an accessory conditioning piece where the Power Cleans will reinforce our work in the weightlifting piece today and the HR Pushups are added auxiliary strength work. Stay consistent and smooth with your mechanics today as you work for the 8:00 minutes.
