SHIFT WORKOUT

WARM UP

WORKOUT

12 Rounds

6 Dumbbell Hang Power Clean
2 Burpee

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

For this workout, you'll rotate back and forth between 6 hang power cleans and 2 burpees until you've completed 12 rounds!

Go with a weight for the hang power cleans that you're sure you can do unbroken for all 12 rounds. Really focus on jumping through your legs to elevate the weight(s) to your shoulders. Choose a challenging burpee variation today since it's only two reps at a time. You should be finishing a round every 0:35-0:50.

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.