SHIFT WORKOUT

WARM UP

WORKOUT

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

10 Dumbbell Hang Power Clean
6 Burpee
10 Dumbbell Shoulder Press

Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs

Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5 - 7 Rounds

Coaches Notes
For this one, you'll cycle through 10 hang cleans, 6 burpees, and 10 presses as many times as you can until 10 minutes are over!

Choose a weight for both the hang power cleans and the shoulder presses that allows you to get those 10 reps done in 2-3 sets. It's OK if that means going with a different weight for those movements. Concentrate on jumping hard and fast through the legs during the cleans. Keep your rib cage down during the presses. For the burpees, choose a variation that allows you to get those 6 reps done in 30-45 seconds.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.