Fri May 9 "The Abyss"

Move

1) Hang Power Clean: 4 x 3 Building

2) 4 Rounds x AMRAP 1:
5 Scaled Devils Clusters (50/35)
Max Calorie Echo Bike
*Rest 3 Minutes b/n Rounds

Scaled Devils Cluster: 2 Dumbbells
Burpee + Power Clean

Train

1) Hang Power Clean: 4 Sets
3 Hang Power Cleans @ 70% of 1 RM Power Clean

2) The Abyss

4 Rounds x AMRAP 1:
5 Devils Clusters (50/35)
Max Calorie Echo Bike
*Rest 3 Minutes b/n Rounds

Devils Cluster: 2 Dumbbells
Burpee + Squat Clean Thruster

Stimulus

1) All sets of hang power cleans should be performed unbroken, so you will not drop the bar. You can start your hang position anywhere from above the knee. Start them at 70% and stay at this weight.

2) THis is a very intense workout, with a hard push in the minute of work, then a full 3 minute rest. Choose a dumbbell weight that allows you to complete the devil clusters in less than 40 seconds, giving you at least 20 seconds on the bike each round.

Extra Credit

Zone 2 Cardio:
ON the 10:00 x 4
800m Run
Bike/Row Time Remaining