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)

  • Hang Clean (below knee) + Clean – 70% x (1+1) x 5
  • Squat Clean + Front Squat – 1+4 x 2, 2+3 x 2, 3+2 , 4+1, 5+0 (75% of 90% 1RM SC)
  • Clean Pull (controlled eccentric in proper position) – 80%x5, 85%x5, 90%x3, 80%x5
  • Parallel Front Squat – 65%x3x3

 

Acending Ladder in 10 minutes:

  • 10 Cleans 60 kg
  • 15 burpees
  • 8 cleans 70 kg
  • 15 burpees
  • 6 cleans 80kg
  • 15 burpees
  • 4 Cleans 90kg
  • 15 burpees
  • 2 cleans 100kg

Three rounds for time of:

  • 30 Calories of Assault Bike
  • 20 Burpee Box Jump-Overs (24″/20″)
  • 10 Muscle-Ups