6 sets of:
P. Clean + Hang Clean
work up in weight (start ~ 60%)
For time:
40 WB (9/6kg)
10 H.P. Cleans (52,5/35kg
30 WB
15 H.P. Cleans
20 WB
20 H.P. Cleans
- 11min cap -
5 sets of:
Clean pull + Hang Clean + Clean
start @ 70% and work up in weight (not max)
3x --> 20 reps @ last weeks weight or +2,5/5kg
rest 60sec. (fast tempo)
24min EMOM
1. 15/12cal Bike
2. 10 Burpee BJ over (24/20'')
3. 14 alt. DB-Snatches (22,5/15kg)
3 sets of:
12-16 alt. rev. lunges (+DB´s in Farmers pos.)
8-12 rom. DL
10-20 GHD sit ups