Partner or Individual Strength:
A. Cluster Power Cleans @ 85-90%, 4 X 3 (1-1-1)
– complete 4 sets of 3 reps, heavy and/or build
– rest 10-15 seconds between singles
– rest 2-3 minutes between sets
Note: Generally speaking, “clustering” refers to the rest-pause method where you use a heavy load and do single reps with short rest intervals. Cluster training is a form of weighted interval training that maximizes the strength and cell volume training effect in the same workout session.
In Teams of 2 Perform:
3 Mins of Max Reps Wall Balls 20/14# (see penalty below)
2 Mins of Max Reps Toes to Bar
1 Min of Max Reps Power Cleans 135/95#
Rest: there’s a 1 minute rest in between “macro” rounds (after the cleans). Then repeat a second time for a total score.
Penalty: There’s a 15 second penalty for dropping the ball during your wall ball transitions. The penalty is assessed immediately with both partners taking a knee.
Performance Program Description
400 M Row- nice and easy
20 Inchworms No Press
400 M Run- nice and easy