Strength
Power clean
2-2-2-1-1-1
Workout
10-9-8-7-6-5-4-3-2-1
DB lunges – 45/30 (1DB OH, the other in the rack pos) – total steps
Weighted Sit ups – 1DB (or GHD)
DB Floor press
**We last did power cleans for strength on June 5th when the worked that followed jacked people up – 20 push press, 15 power cleans, and some other stuff. Remember? Anyways, reps then were 3s and 2s, and now we’re working with 2s and 1s. Pay attention to footwork, and even warm up with a few squat cleans. Why? To get used to dropping under the bar when it gets heavy vs jumping your feet out like a starfish.
Seriously, I just had to search ‘power clean starfish’ and this was the second image. Rob Orlando is a strong dude, don’t get me wrong, but don’t sacrifice form/technique for weight. If you get an ugly rep, try to clean it up, or finish the morning with a solid rep at a lighter weight.
This workout is a fun one. As we had you do the box step overs that were in Event 5 of the CrossFit Games Regional workouts, we’re going to have you lunging the same way, too…
..alternating the arm overhead as you work your way down the ladder. 10R-9L-8R-7L-6R… etc. Get through that 7th rung and you’ll be cruising.