Barbell warm up
Minute 0-3 = 4 clean grip high pulls + 3 Power position power cleans
Minute 3-6 = 3 hang position power clean + 3 front squats
Minute 6-9 = 4 full cleans (squatting) with empty bar, from the shin
*on minutes with 2 movements finish all reps of the first movement, then all reps of second, dont go back and forth between the two
Squat clean work
1×3 Power Position*
2×2 Hang, at knee**
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Rest 2-4 minutes between sets, drop and reset.
*Bar starts on the floor. Clean deadlift to the knee and pause, then to the power position and pause, then clean.
**Bar starts on the floor. Clean deadlift to the knee, and then clean.
You can and should work on cleans for the whole hour, but if you finish fast grab a rower and head outside to finish this. This over 20 minutes work. do all or part of it, its up to you
Your 1,500m row should be at, or slightly faster than your 5k PR pace. Each preceding interval should be :01-:03/500m faster than next interval.