Friday September 17th

21.09.17

INTENDED STIMULUS

1.) Complete 5-7+ rounds
2.) The weight on the power clean should be moderate to heavy. Able
to perform 2-3 touch & go reps with workout weight.
3.) Spend no more than 2:00 on any round

RX

AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar

LEVEL 2

AMRAP 10:
5 Power Cleans (165/105#)
10 Toes-to-Bar

LEVEL 1

AMRAP 10:
5 Power Cleans (95/55#)
10 Hanging Knee Raises

SKILL WORK

Pre-Workout:
Build to a heavy single power clean

STRETCHING

3 Sets
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side

WHITE BOARD BRIEF

Target Rounds/Reps | 5-7+
• Today’s workout is shorter, which means the intensity is going to be high. It also means we want to go back and forth between the two movements a lot in a very short amount of time.
• To ensure that we keep ourselves moving, we want to aim to finish both movements in 2:00 or less in each round.
• The power clean weight should be a moderate to heavy load that forces us to perform “fast” singles on all 5 reps. You may be able to perform a few touch & go reps, but mostly singles today.
• On the toes-to-bar, we want to choose an option that allows you to perform at least 3 reps every time you jump up on the bar