Wednesday 24 January

A. 3-Position Power Clean  (12min)
Build to a Heavy Complex

B. “Hangover”  (12min cutoff)
3 Rounds
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees

C.E.
Gymnastics
30 Strict Handstand Push-Ups
Rest 2:00
30 Strict Handstand Push-Ups

Row Conditioning
5 Rounds
35/25 Calorie Row
Rest 1:00 between efforts

*Building positioning on the power clean to start things off today. One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. Athletes will build to a heavy set today, with the first clean from the pockets likely being the limiting factor. To get the most out of the metcon to follow, athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break. This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one. Burpees are lateral over the barbell, with no need to stand up to full extension between each rep. Note that in the complex to start, there is a power clean from the floor. However, in the the metcon the cleans take place from the hang, meaning that athletes do not have to go below the top of the knee*