Fitness
Hang power clean
15 minutes to build to a moderately heavy set of 5
WOD
"Pumbaa"
20-15-10-5
Single arm kettlebell cleans (53/35)
Single arm kettlebell thrusters (53/35)
Pullups
Performance
Hang power clean
15 minutes to build to a 5 rep max
WOD
"Pumbaa"
20-15-10-5
Single arm kettlebell cleans (53/35)
Single arm kettlebell thrusters (53/35)
Pullups
Competition
Hang power clean
15 minutes to build to a 5 rep max
WOD
"Pumbaa"
20-15-10-5
Dumbbell cleans (50/35/hand)
Dumbbell thrusters (50/35/hand)
Chest to bar pullups
Notes:
For the olympic lift portion of class all three tracks will be doing hang power cleans. Fitness group will build to a moderately heavy set (not a max) while focusing on technique, while the other two tracks will build to a max. For the workout the fitness and performance tracks will use a kettlebell and can distribute the reps between arms as needed. The competition group will have a dumbbell in each hand.