Sat Jan. 4 "Cleaning Crew"

Move

1) Power Cleans 6 x 3 Building

2) AMRAP 20
15 Cal Row
10 Box Step Overs
5 Power Cleans
1 Wall Walk (or 3 Push Ups)
Rest 1 Minute

Train

1) Power Cleans

Set 1: 1 @ 80%
Set 2: 6 @ 70%
Set 3: 1 @ 84%
Set 4: 6 @ 73%
Set 5: 1 @ 88%
Set 6: 6 @ 76%

2) Cleaning Crew

AMRAP 20
30/24 Cal Row
20 Box Jump Overs (24/20)
10 Power Cleans (155/105)
5 Wall Facing Handstand Push Ups

Stimulus

1) You will alternate between a heavy single power clean and 6 power cleans at a lighter percentage. Focus on your extension and don’t get ahead of yourself in the pull off the floor.

2) The row will take roughly 2:00 to complete. Box jump overs do not need to be fully stood up at the top and will take about 1:00. Power cleans can be completed as quick, drop singles, taking roughly 1:30. Choose a challenging push up variation, whether that is wall facing, kipping, regular strict, or push ups off a box. Give yourself roughly 1:00 for these before you move back to the row. Aim to complete roughly 4-5 rounds.

Extra Credit

Deficit Handstand Push Ups: Build to 5RM