Warm up +
Hip Muscle Squat Clean
2 x 10
Cleans 15 Min. EMOM
0 – 5 Min.
7 H. P. Clean @50%
6 – 10 Min.
5 Power Cleans @60%
11 – 15 Min.
3 Cleans @70 – 75%
19 Min. AMRAP
25ft. Walking lunges w/ DB in Front Rack
16 DB Snatches 35/50#
14 HSPU
12 Box Jumps
100 Meter Run
5 Min. EMOM
30 Double unders or Tech. Practice
Rx Program:
RDL’s % of Clean max
Superset: 3 Ring Muscle ups unbroken
Front Squats
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Tricep extensions x 20
