5 sets of
Clean + Front Squat + Hang Clean
start @ ~ 60%, work up in weight each set
Jerk Dip + Push Press + Push Jerk
work up to a heavy weight
3 sets of
10 Facepulls
20 Hollow Rocks
16 single leg KB DL
1)
- 1 High Hang Muscle Clean
- 2 Hang Power Cleans
- 3 Low Hang Squat Cleans
2)
- 1 Hang Power Clean
- 2 Low Hang Squat Cleans
3)
- 1 Low Hang Squat Clean
(TC: 18 Min)
- 50 DB Clean Thruster (2x15/10)
*EMOM: 6 Strict Straddle Leg Raises
(TC: 8 Min)