Games 21.6 and 21.7
Workout Details
For Time:
↳ 245/165 lbs (111/75 kg)
↳ 265/175 lbs (120/79 kg)
↳ 285/185 lbs (129/84 kg)
↳ 305/195 lbs (138/88 kg)
↳ 315/205 lbs (143/93 kg)
Time Cap: 7 minutes
Directly into:
out of Coliseum
↳ 325/210 lbs (147/95 kg)
out of Coliseum
↳ 335/215 lbs (152/98 kg)
out of Coliseum
↳ 340/220 lbs (154/100 kg)
out of Coliseum
↳ 345/225 lbs (156/102 kg)
out of Coliseum
↳ 350/230 lbs (159/104 kg)
Time Cap: 8 minutes
Coaching Tips
Strategy
- 1Pace your runs to maintain energy for Cleans—consider a strategy of 70% effort for runs to allow for heavier lifts without burning out.
- 2Focus on smooth transitions between movements; rest briefly before the lifts if needed to maintain good form on the Cleans.
- 3When approaching the heavier Cleans, engage your core and maintain an upright torso; use your legs to initiate the lift.
Safety Considerations
Technical Focus
Ensure proper form in the Clean to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 400 Run - 2 min(Easy pace)
Mobility:
- 10 Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec(Using a resistance band or PVC pipe.)
- 10 Ankle Mobility - 30 sec
Activation:
2 rounds- 200 Run - 30 sec(Moderate pace.)
- 5 Clean (empty barbell) - null(Focus on form.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
clean
Focus on technique.
Weight: 196/132 lbs (89/60 kg)
- 2
clean
Focus on technique.
Weight: 212/140 lbs (96/64 kg)
- 3
clean
Focus on technique.
Weight: 228/150 lbs (103/68 kg)
- 4
clean
Focus on technique.
Weight: 244/160 lbs (111/73 kg)
- 5
clean
Focus on technique.
Weight: 260/170 lbs (118/77 kg)
Scaled
Reduce weights by ~40%.
- 1
clean
Focus on form.
Weight: 150/100 lbs (68/45 kg)
- 2
clean
Focus on form.
Weight: 160/110 lbs (73/50 kg)
- 3
clean
Focus on form.
Weight: 170/120 lbs (77/54 kg)
- 4
clean
Focus on form.
Weight: 180/130 lbs (82/59 kg)
- 5
clean
Focus on form.
Weight: 190/140 lbs (86/64 kg)