BARBELL Conditioning

3-PAUSE POWER CLEAN

Every 1:30 x 6 (9 mins total):
Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position

Set 1 – 60%
Set 2 – 65%
Sets 3-6 – Build to a heavy.

 

METCON

“UNDERCOVER”

3 Rounds:
15 Power Cleans (115/85)
20 Pushups

Into 2 Rounds:
27/21 Cal Row OR 400m Run
75 Double-Unders

Into 1 Round:
50/35 Assault Bike OR 600m Run

Share This