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:
3 Hang Power Clean + 3 Front Squats
*Minimum 5 sets*
INTERMEDIATE
STRENGTH
Take 12min to work up to a heavy complex of:
3 Hang Power Clean + 3 Front Squats
*Minimum 4 sets*
BEGINNER
STRENGTH
Take 12min to work up to a heavy complex of:
3 DB Hang Power Clean + 3 DB Front Squats
*Minimum 6 sets
ADVANCED
WORKOUT
In a team of 3, complete the following:
Max meters on the rower in 8 minutes
Max hang power cleans (115/75) in 6 minutes
Max burpees in 4 minutes
*One person working at a time; rest 2 min btwn stations*
INTERMEDIATE
WORKOUT
In a team of 3, complete the following:
Max meters on the rower in 8 minutes
Max hang power cleans (75/55) in 6 minutes
Max burpees in 4 minutes
*One person working at a time; rest 2 min btwn stations*
BEGINNER
WORKOUT
In a team of 3, complete the following:
Max meters on the rower in 8 minutes
Max DB hang power cleans (15/10) in 6 minutes
Max burpees in 4 minutes
*One person working at a time; rest 2 min btwn stations*