In part 1, This is the fifth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.  In part 2, You need to remain engaged and confident in your approach from the beginning to keep from accruing penalties. Stronger athletes will excel early on, but don't sleep on the aerobic athletes in the back half of this workout!

Score: Time

Target Score: 10-15 Minutes 

Stimulus: Light-Moderate Loading

Double Unders: 0:30 or less each time.

Power Cleans: Try to pick a weight that is challenging, but able to be performed unbroken. Every time you break, a 10 second penalty is added to the end of the workout, so the goal is to hang on for big sets.

Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.

Float the Bar 

We're focusing on timing of reaching full extension of the hips and legs before recruiting the arms to pull. The lower body ""push"" phase of the movement is where athletes will generate maximum power. This power is only effectively transferred if athletes are patient in recruiting the arms for the pull or press until after the lower body push phase is completed. If executed correctly, the bar should "float" in space for a moment. In that moment, the athlete then moves into the pull or press phase. "

If achieving the power cleans unbroken for you is a challenge, take 10 seconds to transition to and from the double unders. Then, once you start your set of cleans, move as quickly and powerfully as you can. 

On the second half of this workout, try to minimize your transition time as this portion of the workout becomes very aerobic. 

If you are a bigger athlete and have no trouble with the power clean weight, minimize your transitions early on. But when you get to the burpees, operate at a sustainable pace for the first three rounds before trying to pick up your pace in rounds 4 and 5.

DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
6 Shuttle Runs (1 rep = 10m)
0:30 Effort On Any Machine

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POWER CLEANS

Reduce Loading/Reps 
Hang Power Cleans 
Sub Dumbbells (50/35)s
Deadlifts(185/135)

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BURPEES

Same Calorie Row, Ski, or Bike Erg
Push-Ups 
No Push-Up Burpee
20 Mountain Climbers
20 Air Squats
10 Shuttle Runs (1 rep = 10m)

Set up athletes to complete their double unders behind their barbell, ensure athletes are not too close so they don't risk hitting one another.