Power Athlete

 In Power Athlete

Strength

Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps

Collegiate
1 Power Clean + 1 Hang Power Clean
Weighted Pull Up 2 RM

Professional
1 Power Clean + 1 Hang Power Clean
Weighted Pull Up 2 RM

*Collegiate and Professional take 20 minutes to find your heaviest complex. You may not drop the bar between Power Clean and Hang Power Clean.

Conditioning

Complete 2 rounds for time:

Supine Ring Row – 25 Reps
Sledge Hammer Strikes LT – 50 Reps
Sledgehammer Strikes RT – 50 Reps
One Arm Farmer Walk 50 yd RT
One Arm Farmer Walk 50 yd LT

*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.

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