WARM UP
EMOM for 6min complete:
6 deadlifts + 6 high pulls + 6 elbow pass thrus + (windmills/pass thrus w/ remaining time) – 2min
6 deadlifts + 6 high pulls + 6 hang power cleans – 4min
Then,
2x complex below
ADVANCED
STRENGTH
Complete the following complex:
3 deadlifts + 2 high pulls (knee) + 1 hang clean 135/95
**6x**
INTERMEDIATE
STRENGTH
Complete the following complex:
3 deadlifts + 2 high pulls (knee) + 1 hang clean 95/65
**6x**
BEGINNER
STRENGTH
Complete the following complex:
3 DB deadlifts + 2 DB high pulls + 1 DB hang clean 15/10
**8x**
ADVANCED
WORKOUT
EMOM for 18min complete:
Min1: 10 hang power cleans 135/95
Min2: 15 burpees OTB
Min3: rest
Min4: 15 sumo deadlifts
Min5: 20 alt hang DB snatch 55/40
Min6: rest
INTERMEDIATE
WORKOUT
EMOM for 18min complete:
Min1: 10 hang power cleans 95/65
Min2: 12 burpees OTB
Min3: rest
Min4: 15 sumo deadlifts
Min5: 20 alt hang DB snatch 35/25
Min6: rest
BEGINNER
WORKOUT
EMOM for 18min complete:
Min1: 10 DB hang power cleans 15/10
Min2: 8 burpees
Min3: rest
Min4: 15 KB deadlifts
Min5: 5R/5L DB snatch
Min6: rest