Take the Stage

10
Apr

Take the Stage

SKILL – Power Cleans

STRENGTH – 5 sets of:

1 High Hang Clean Pull
1 Power Clean
1 Hang Power Clean

Use 5 sets to work up to 80% of your power clean 1RM

METCON:

Every 4 minutes for 16 Minutes:

Run 400 meters
8 Power Cleans
12 Box Jump Overs

Goal is the lowest total time when 4 rounds are added together.

Level 1: 155/105, 30/24
Level 2: 135/95, 24/20
Level 3: 75/55, 20/16, Run reduced to 300 meters
Level 4: Kettlebell Swings for power cleans, 16 inch box or less, run reduced to 200 meters.