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1) Power Clean: 1RM. Rest 2:00 between working sets
– Take 8-10 sets and build to a new 1RM.
– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.
2) Power Clean + Thruster: Build to Metcon weight performing reps of 2 + 2. Rest 60s.
”Barn Burner”
For time:
40 Power Cleans (115, 75)
30 Thrusters (115, 75)
L3: (95, 65)
L2: (75, 55)
L1: (75, 55 25 Reps of each)
10:00 Time Cap
Extra Credit:
Banded Russian Swings: 3 x 30 (light). Rest 60s.
*Squeeze glutes on each rep. Your buns should be burning by rep 15.
Barbell Club meets at 6:30pm!
