Fri Aug 8 "Two and Two Together"

Move

1) Power Cleans: 6 x 2 Building in Weight

2) 3 x 2:00 AMRAP
4 Hang Power Cleans
5 Cal Row
Rest 2 Minutes Between AMRAPS

Train

1) Power Clean Cluster

3 Cluster Sets: Load @ 75-80% of 1RM
2 Unbroken Power Cleans
Rest 15 Seconds
2 Unbroken Power Cleans

2) Two and Two Together

3 x 2:00 Intervals:
10 Hang Power Cleans (165/115)
Max Cal Row
Rest 2 Minutes Between Intervals

*Option to complete 2000m Row or 1600m Run for time (Summer League Event 4)

Stimulus

1) You will be performing three sets of two sets of two unbroken power cleans, three times. Each cluster has a fifteen second break between unbroken reps, then a 2-3 minute break between clusters. Unbroken reps means you are intended to hold onto the bar for each set of two, performing fast and explosive reps.

2) This is a fast paced interval workout, with an equal work to rest ratio. Choose a barbell weight that allows you to complete the reps within 1:00, giving you at least a minute on the rower to go hard and earn your rest. Aim to hit roughly 45/60+ cals total on the rower.

Extra Credit

Deadlift:
Set 1: 5 @ 80%
Set 2: 3 @ 84%
Set 3: 2+ @ 90%