Minutes: 0-3 – Heavy Triple: High Hang Power Clean (pockets)
Minutes: 4-6 – Heavy Double: Hang Power Clean (mid-thigh)
Minutes: 7-10 – Heavy Single: Power Clean (floor)
13 Minute AMRAP:
55 Barbell Facing Burpees
55 Hang Power Cleans (95/65)
55 Handstand Push-ups
The workout today comes down to the gymnastics movements. The two higher metabolic movements that precede them can make or break the pull-ups and the handstand push-ups. Finding a moderate, consistent pace on both the burpees will allow athletes to string larger sets together on the pull-up bar and the wall for handstand push ups. A rep scheme that works quite well with 55 repetitions is 10-9-8-7-6-5-4-3-2-1. Athletes know that they have one less rep every time. However, if those first couple of sets seems too large for some athletes, 11 sets of 5 is also a great option. Move through the metabolic movements, push the gymnastics.
This video explains the high hang clean. We will not be doing a full squat with our moment today, only a power clean.