Wed May 21 "Power Down"

Move

1) Hang Power Clean: 3 x 3

2) AMRAP 15
10-8-6-4-2 Power Cleans
30 Single Skips
Rest 30 Seconds

Train

1) Hang Power Clean: 3 x 3 @ 83-88%

2) Power Down

For Time (Time Cap 15 Minutes)

2 (50 Double Unders + 5 Power Cleans)
2 (40 Double Unders + 4 Power Cleans)
2 (30 Double Unders + 3 Power Cleans)
2 (20 Double Unders + 2 Power Cleans)
2 (10 Double Unders + 1 Power Clean)

Barbell @ 185/135

Stimulus

1) These reps should be performed unbroken, so you will hold onto the bar for all three reps. Keep in mind that your hang position can be anywhere from above the knee.

2) For this workout you will be chipping away through 2 rounds of two movements, slowly decreasing the reps each round. Choose weights/reps that allow you to complete each cluster of two rounds in less than 5-4-3-2-1 minutes respectively. Stay relaxed throughout your double unders so yo can pick up the bar right after you set the rope down. The loading for the barbell should not exceed 75% of your 1RM Power Clean.

Extra Credit

3 x 15 Toes Elevated Romanian Deadlift
100 Banded Goodmornings