Warm-up
2 Rounds
:30 High Knees
10 ALT DB Hang Clean & Jerk
Round 1: 10 Goblet Squats/ Round 2: 10 DB OHS
then..
Naked Barbell Complex
3 sets
5 Clean DL
5 Muscle Clean
5 Front Squat
5 High Hang Clean
Weightlifting
Tall Clean (2×8)
E2MOM
2 sets of 8 at 25% of 1RM Clean
Power Clean (2 Power Clean + 2 Clean + 2 Front Squat)
E2MOM
3 sets at 50% of 1RM Clean
Power Clean (1×1)
*10 min to build to a heavy Power Clean
Clean (6×1)
E2MOM for 5 sets
1 Clean @90-100% of today’s Power Clean
Metcon
Metcon (Time)
For time:
30/25 Cal Row
120 DU
50 ALT DB Hang Snatch (50/35)
*10 min cap
