Tue July 22 "Twisted Sister"

Move

1) 5-4-3-2-1-1-1 Building

2) 24 Min AMRAP

200m Run
5 Power Cleans
8 Lateral Burpee Over Barbell
Rest 1 Minute

Train

1) Power Clean

In a 10:00 Window:
Build to a heavy single

2) Twisted Sisters

3 x 8:00 Intervals: 1000m Run
In the Remaining Time: Rounds of …
10 Power Cleans
10 Lateral Burpees Over Barbell
Rest 2 Minutes Between Intervals
*Pick Up Where You Left Off
Round 1: 70% of Heavy Single Power Clean
Round 2: 60% of Heavy Single Power Clean
Round 3: 50% of Heavy Single Power Clean

Stimulus

1) You will be building to a heavy single rep. Build over a 5-4-3-2-1-1-1… Remember that you can catch anywhere above parallel for it to still count as a power clean. Be explosive out of the bottom and keep the bar close.

2) You will start each 8:00 interval with the run, then use the remaining time to work through as many rounds of power cleans and burpees as you can. Rest 2:00, then begin your next 8:00 interval. Pick up where you left off of in the rounds of cleans and burpees, except pick up where you left off with the decreasing barbell weight. The run should take roughly 5:00 to complete. The barbell weight decreases each round, basing your weight off of the one rep power clean you hit at the beginning of the class.

Extra Credit

100m Sandbag Bear Hug Carry (150/100)
200m Plate Pinch Carry (45/35)
100m Sandbag Bear Hug Carry