Every 90 Seconds for 7 Sets, 2 Reps Hang Power Clean
Build to a Heavy Set of 2 for the Day
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Working the skill of the hang power clean before completing the Hero Workout, “DT”. Much of the metcon comes down to the hang power cleans, so great opportunity here to dial in this movement. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.
With there only being a barbell, we want to point out a few places to break for maximum efficiency. The first time is after the 11th deadlift. Athletes can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip. Athletes can then complete the 12th deadlift and immediately transition into the hang power cleans. The second place to break is after the 8th hang power clean. This allows athletes to have a quick break that will allow them to complete the 9th hang power clean before holding on for all 6 push jerks.
In order to preserve pulling capacity, breaking the hang power cleans into consistent sets from the beginning will be a wise choice. This should be something that athletes feel they can maintain for all 5 rounds. Whether it is 4-4-1 or 8-1, all we are looking for is consistency. This workout is largely hang power cleans. Managing these properly sets the athlete up for success on the rest of the workout.