Weightlifting
Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 4 x (1+1+1)
Emom every 2 minutes, for 18 minutes (9 sets)
- Squat clean 1 (Staring moderately heavy, increase the load every minute (~70% to ~90% to 1-RM)
Emom every 2 minutes, for 18 minutes (9 sets)
- Power clean + Hang clean + Squat clean + Jerk (1+1+1+1) to 80% 1-RM x 5
- Clean Pull (controlled eccentric in proper position) – 80%x5, 85%x5, 90%x3, 80%x3
- Parallel Front Squat – 70%x3x3
Met-con
4 Rounds for time
- 12 Calorie row
- 15 OHS 60kg
- 9 Bar facing burpees
- 6 cluster 60kg
Amrap 8 minutes
- 12 Bar Facing Burpees
- 6 Thrusters 50kg
- 3 Pistol squat