- Clean High Pull
- High Hang Power Clean
- High Hang Squat Clean Thruster
(TC: 12 Min)
Warm up:
- 1x5 @ 60%
- 1x5 @ 70%
-----------
Work sets:
- 2x5 @ 80%
- 1x5+ @ 80%
Rest 2 Min
- :20 KB Z-Press R + Isometric Banded Row L
- :10 Rest
- :20 KB Z-Press L + Isometric Banded Row R
- :10 Rest
EMOM 3:
- 3 Hang Muscle Clean + 3 Front Squat
EMOM 3:
3 No Feet No Contact Hang Squat Clean:
- High Hang Clean High Pull
- High Hang Power Clean
- Hang High Pull
- Hang Squat Clean
(TC: 14 Min)
- 5 Clean Deadlift (2" Deficit)
- ME HS Hold
- 40m KB FR Carry
Rest 60s