Weightlifitng
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)
- C&J: 6+3 , 5+2, 4+1, 3+3, 2+2 , 1+1 , + 2 sets HS
EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS)
- Clean deadlift + High hang + Hang clean + Power clean (+1+1+1+1) %RM.
EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS)
- From rack: 2 front squat + 2 push jerk of 1-RM Clean & Jerk
*Sets 1-2 – 60-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
EMOTM 21 minutes
- Minute 1 – Movement 1 – 12 cal bike assault
- Minute 2 – Movement 2 – Max WB
- Minute 3 – Movement 3 – 12 GHD
For time:
- 12 Power Cleans 80kg
- 20 Weighted Pistols
- 9 Power Cleans 85kg
- 16 Weighted Pistols
- 6 Power Cleans 90kg
- 12 Weighted Pistols
