October 20, 2022

Posted By: Christi

For time:
10 Hang Power Cleans, 205/145 lbs
20 Alternating Dumbbell Box Step-ups, 50/35 lbs
30 Toes-to-bars
40 Bike Calories

Goal: Sub 9 min

A simple chipper with ascending reps. Hang Power Clean should be heavy but allow you to still cycle some reps confidently. Ideally you can complete the set in no more than 3-4 sets. Box Step Ups are going to be grippy after the cleans but work to keep a steady pace with a load you can do no less than 7-8 reps with to start. Toes to bar will be taxed a bit from the grip work but work on consecutive reps and give it a push to finish things off with the calorie bike!

Accessory Work
3 Rounds For Quality
5 WY Shoulder Accessory
:30sec Superman Hold + Press Overhead

Accessory work today involves a variety of movements for shoulder health and posterior strength. The WY shoulder accessory should be done with a pair of light plates, crossover symmetry, or a mini band. The goal of this movement will be to move slowly and with control. The Superman hold will have you holding at the top focusing on squeezing hamstrings and glutes. At the same time, hold two small plates overhead. Work through this for quality and rest as needed between rounds.