WARM-UP
EMOM for 5min complete:
3 deadlifts + 3 high pulls (mid shin) + 3 hang muscle cleans + 3 front squats
Then,
Stretch
Then,
Coach tutorial – BB complex
ADVANCED
STRENGTH
Take 12min to work up to a heavy complex of:
1 Power Clean + 2 Hang Power Clean + 3 Front Squats
*Minimum 6 sets*
INTERMEDIATE
STRENGTH
Take 12min to work up to a heavy complex of:
1 Power Clean + 2 Hang Power Clean + 3 Front Squats
*Minimum 6 sets*
BEGINNER
STRENGTH
Take 12min to work up to a heavy complex of:
1 DB Power Clean + 2 Hang DB Power Clean + 3 DB Front Squats
*Minimum 6 sets
ADVANCED
WORKOUT
800m Run
30 DB Hang Cleans 50/35
15 Burpees
*3x*
INTERMEDIATE
WORKOUT
600m Run
30 DB Hang Cleans 30/20
15 Burpees
*3x*
BEGINNER
WORKOUT
400m Run
30 DB Hang Cleans 15/10
15 Up Downs
*3x*