Today’s focus will be the power clean. Starting with the extended warm-up, we will perform 2 TNG power cleans every minute on the minute. For the first 4 minutes, we will build to a heavy double then hold that weight for the last 4 minutes. Our focus during the portion is to keep true TNG power cleans with no pauses at the bottom or top.

The workout today will be an all out effort, no pacing. With a decreasing rep scheme of 22-16-10 we are looking to hold the same intensity through out. The barbell is meant to be a weight that you can move efficiently in BIG sets or very quick singles. There is an 8 minute cap today.

EXTENDED WARM-UP

EMOM x 8 MINUTES

2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

WORKOUT – FOR TIME

22-16-10

Up-Down

Power Clean (135/95)|(95/65)

-8:00 Time Cap-

FINISHER

ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play