12/12/2020

PARTNER WORKOUT OPTION

IN TEAMS OF 2...

AMRAP x 20 MINUTES

7 Hang Power Clean (155/105)|(115/75)

15/12 Cal Bike

:30 Plank Hold

*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows

immediately after...following the first partner the whole time.

Partners never work on the same station at same time or pass each

other.

1 Round = When both partners finish the round.

If done alone:

AMRAP x 15 MINUTES

3-6-9-12...etc

Hang Power Clean*

12/10 Cal Bike**

*Barbell weight decreases thru the workout...

3-6-9 @ (185/135)|(135/95)

12-15-18 @ (155/105)|(115/75)

21 and beyond @ (135/95)|(95/65)

**Bike stays at 12/10 every round

ADJUSTING

*Reps, Loading, Volume*…

Hang Power Cleans -- Newer or deconditioned athletes should stick with a single light-moderate load to accumulate volume with sound technique.

Bike -- Every round on the bike should be kept under 1:00 and adjusting should reflect that. Ideally, sitting in the :45 range.

*Movement Adjustments*...

Hang Power Cleans -- Athletes struggling with the Front Rack position can use DBs to aid with a neutral grip. If there is interest from the athlete as well as plenty of experience, and they would prefer to do Hang Power Snatches, this could be an option for some.

Bike -- Cardio of choice with a duration of roughly :45 @ a moderate-hard effort.