In part 1 , this week we are back in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position.  For the shoulder press, we will pause at eye level, on the way up. In part 2, Small volume sets means we're moving in unbroken sets and our transitions are short and smooth. Shoulders are going to be fatigued fast if we come out at a full sprint, find your sustainable pace for unbroken sets and stick with it!

Score | Rounds plus reps.

Hang Power Cleans | About :45 or less, ideally unbroken, up to 1 break if needed for grip fatigue.

Thrusters | Unbroken sets throughout, this will determine the barbell weight.

Double Unders | Less than :45 of work, if we're getting hung up here, cap it and move on at :45.

Midline Bracing

In our strict press we are trying to maintain a pause in a particular difficult point of the lift.  It can be very easy to lose tension throughout the pause and then continue the press without being stabilized.  “Tighter is lighter” is the motto, so the more braced and tight we can stay, the easier the weight will move out of that pause.

In our metcon today, we want to be sure to be stabilized through the core in our barbell movements.  The thrusters especially, we want to keep the chest up and not let it fall forward as we are fatigued. 

HANG POWER CLEANS

Reduce Loading/Reps 
Sub Regular Power Cleans 
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light)

THRUSTERS

Reduce Loading
Reduce Reps
Thruster to Target
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
12 Air Squats

DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
30 Reps of Singles & Doubles (Mix of Both)
90 Meters on Ski Erg
:20-:30 Effort On Any Machine

Thrusters must be unbroken and each athlete only gets one barbell, so this will be our limiting factor today. Pace on the thruster should be smooth and slightly slower in cadence in order to not spike our breathing and heart rate before the double unders.