Muscle Cleans
4 Sets
3 Muscle Clean @6-8/10 RPE
*Rest as needed between sets.
High Hang Cleans
Take 10 minutes to establish a HEAVY High Hang Clean
-Then-
2 Sets
3 High Hang Clean @80% of heavy single
Clean Deadlift + Hang Clean + Jerk
1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6/10 RPE
1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6.5/10 RPE
1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7/10 RPE
1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7.5/10 RPE
1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @8/10 RPE
*Rest as needed between sets.
Clean Deadlift
5 Sets
5 Clean Deadlift Singles @90-95% 1RM Clean
*Rest as needed between sets.
Bench Good Mornings
3 Sets
10 Bench Good Mornings
*Rest as needed between sets.
Metcon:
EMOM 6 Minutes
Odd Minutes: 12 Wall Balls (20/14) (10’)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 50 Double Unders
Even Minutes: 10/8 Calorie Row
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Dumbbell Snatches (50/35)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)
Scaled:
EMOM 6 Minutes
Odd Minutes: 10 Wall Balls (20/14) (10’)
Even Minutes: 8/6 Calorie Bike Erg (OR 150m Run)
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 40 Double Unders
Even Minutes: 8/6 Calorie Row
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 8 Dumbbell Snatches (50/35)
Even Minutes: 8/6 Calorie Bike Erg (OR 150m Run)
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