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