Strength
Bent over row
8-8- 8 AHAP^
^with clean contractions. This isn’t power shrug day.
Workout
3 RFT
40 air squats (total)
30 hops over the bar (1=1)
20 hang power cleans (135/95)
1m rest between rounds
**We did some Yates Rows back on May 24th, so we’re just turning our grip around today with the BOR. Yes, it says as heavy as possible, but it also say ‘no power shrugging’ and ‘clean contractions’. Squeeze those shoulder blades together.
For the workout I want to highlight the hang power cleans for a second. We last did HPC on Thursday, June 21st as you might remember the four barbell movements that started with 25 burpees, or a variation of a burpee, before each one as the weight decreased. Fond memories, eh! So the weight then was 125/85 if you weight Rx for the hang power cleans. We’re adding 35 more reps, and increasing the weight by 10# for men and women. So keep that in mind when you load up the bar – is this a movement you can rep out? You should be able to knock out at least 5 in a row no matter what weight you choose.