Guest Programmer – Rob Lawson
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb
♀ 125 lb, 15 feet
♂ 185 lb, 15 feet
Post total rounds and reps to comments.
Scaling:
In today’s workout, we have hinging, pushing, pulling, and a moderately weighted barbell.
The load, rep range, and time domain for this AMRAP should encourage people to complete quick singles on the power cleans (bonus: singles save your grip for the rope climbs). If you can, hold on to the last power clean and go right into the shoulder-to-overheads before moving on to the rope. Use a load that allows you to perform push jerks and cycle reps.
The best athletes can aim to consistently hit sub-1 minute rounds, with a goal of 10+ total rounds. For the majority, set a goal of 6 rounds, and ensure load and scaling options allow you to achieve this volume.
Enjoy!
Intermediate option / Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb
♀ 95 lb, 15 feet
♂ 135 lb, 15 feet
Beginner option / Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
3 lying to standing on the rope
♀ 35 lb
♂ 45 lb