Part 1
Power Clean
1×1

We have a two-part workout today. The first part of today’s session will be finding a heavy Power Clean in 15 minutes taking one set every :90sec or so. Focus on quality reps, good positioning and consistency with your footwork. Stay true to the power position.

Part 2
7 rounds for time of:
3 Power Cleans, 225/155 lbs
15/13 Calorie Row
Goal: Sub 15 min

The loading for the power clean is to be done at a heavy weight for you. Use the first part of today’s session to help you determine what weight is appropriate. The calorie row will be where you are spending the majority of your time in this workout. Because of this, we want you to push the pace on the rower. This is not a place of rest. Ideally, this should take roughly 1min-1:15 to complete.

Post Work 1x:
3-4min Forward Fold
2-3min Straddle Stretch