An oldie but a goodie is on deck for this week’s #GutcheckThursday re-test! We first performed this workout on January 8th, 2020. If you participated & posted a time-lapse on Instagram, you should be able to check your archive to find your score.
This is a workout that rewards those athletes who go out too hot & try to hang on as long as possible. The goal is this workout is to complete a MINIMUM of 10 hang power cleans each round in order to finish under 10 minutes. Push yourself for a large set the first minute where there is no burpee penalty in order to move through a big portion of the reps before the burpees begin at the top of minute 2
The first rep of the hang power clean must be deadlifted to the rep before initiating the hang portion of the rep. The barbell must touch the shoulders with elbows in front of the barbell, hips & knees fully extended to complete a rep. The barbell must be lowered back down to the hang position with a fully extended elbow before cycling another rep. The hang position is defined as anywhere between the hip & the top of the knee
The burpee-over-bar can be performed bar-facing or lateral this week. Chest & thighs must touch the ground on the bottom of the burpee and a two-foot take-off over the barbell must occur
Adaptations / Modifications / Scales
This workout packs a lot of volume in a short amount of time and may not be appropriate for beginners. The weight chosen should be light enough to cycle at least 10 repetitions each round unbroken. Consider 75, 60, or even 50 repetitions if volume will be a factor
Modify the burpee-over-bar as needed. Considering stepping over the bar, a normal burpee in place, or line hops if the jump over the barbell will be too much. As needed, modify the range of motion of the burpee as well: consider an “up-down” (burpee to plank) or burpee to an elevated surface
Have fun with this one!