Warmup

6  min

For Quality

30 Seconds Superman Hold Video

250 Meter Row

20 AbMat Sit-ups

15 Air Squats

10 Push-ups

5 Strict Pull-ups

-Wrist stretch 1 min

-Laying Front Rack Stretch 1 min

-Hand stand hold (30 sec)

———————————————————-

Strict Gymnastics

0:00-5:00

5 Pausing Strict Pull-Ups (chin over for 2s)

5-7 Dead Stop Strict Handstand Push-ups

10 Pistols or 10 Lateral Box Step-Ups (5/side)

5:00-10:00

6 Inchworms

9 Strict Toes to Bar

12 Pausing Hip Extensions

————————————————

Strength

3-Pause Power Clean + Power Clean

On the 2:00 x 5 Sets:

1 Complex (2 Reps)

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position

3rd Pause (2 Seconds): Catch Position

Set 1: 57%

Set 2: 60%

Sets 3-5: 63%

STIMULUS

• This power clean complex includes 2 reps: 1 with three pauses and 1 with no pauses

• These pauses help you dial in the technique “checkpoints” of the power clean

• On the first rep, we’ll pause for 2 seconds at 3 different positions

   * Just Below the Knee

   * Jumping Position (The Pockets)

   * The Catch (With the Bar in the Front Rack)

• On the second rep, we’ll power clean the weight without pausing at any of those positions

• Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

• You’ll complete these sets between 57-63% of your 1RM Power Clean

WOD QUALIFIER

“Snack Bar”

3 Rounds:

400 Meter Run

10 Power Cleans (185/135)

500/400 Meter Row

10 Push Jerks (185/135)

Snack Bar” GYM CLASS

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)