Warm Up: 30 seconds of box jumps OTM for 6 minutes. (30seconds on/30 seconds off)
Workout: Power Clean
5 x 3 (5 sets of 3 reps “across,” the same weight each set)
Superset: Single Arm Ring Row
3 – 5 reps each arm start conservative on these.
Same reps on ring rows as last time, if 5 is easy add a quick pause at the top and make sure you are keeping your technique really clean. Power cleans should be same weight as you did on Monday. If you missed Monday, do triples at about 75% of your 1 rep max power clean, or your singles weight from last Friday!
Metabolic Conditioning Workout: – As many rounds as possible in 10minutes
Ring Dips (Advanced: 8 reps, Intermediate*: 4 reps, Novice: 3 dips on GHD
8 plate ground to overhead (Advanced: 45 intermediate*: 35, Novice: 25)
*Women’s “As Prescribed” weights and reps
Scaling Guide: 3 – 7 rounds
Coaching Tips: Ring dips are the tricky part of this workout. Don’t be afraid of singles, you can still get through the workout fairly fast doing singles and save some energy along the way