Thursday, April 5th

April 4, 2018



Every 90 Seconds, Hang Power Clean

5 Reps @ 60%

4 Reps @ 70%

3 Reps @ 75%

2 Reps @ 85%

1 Rep @ 90%




10 Minute AMRAP
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
30 Double Unders (90 Singles)


In the metcon, athletes should choose a weight they know they can complete in 1-2 sets each time they get to the bar.


Ten hang power cleans is right on that line where athletes may be able to go unbroken for multiple sets within today’s workout. Athletes can make it a goal to try and hold on for the whole set each time they get back to the bar. One way they can preserve these sets is to properly approach the sit-ups and the double Unders. Sit-ups are a great opportunity to breathe between two more metabolic movements. Staying relaxed through the wrists and possibly breaking up the double unders into two sets will preserve the grip and breathing so that athletes can attack the barbell to follow. Taking the extra break in between the double unders will better allow athletes to avoid a break on the barbell.



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