Clean and Back Squat combo
Warm Up
EMOM 6 min
Min 1. 60 sec C2
Min 2. 30 sec Sampson Stretch
Mobility
- Lat
- Glute
Clean Prep
3 Clean High Pull
3 Tall Clean
3 Tempo Clean
3 Squat clean and jerk
Strength
EMOM 12 min
Min 1. 3 TNG Clean and Jerk @ 55%
Min 2. 2 TNG Clean and Jerk @ 65%
Min 3. 1 Clean and Jerk @ 75%
Min 4. Rest and Rest
-into-
EMOM 8 min
1 Back Squat @ 80-85%
Workout
Every 2 min x 6
12/10 Cal Row/Ski
12 Deadlift 100/70
– Burpees over the bar in the remained of the time
– Score is burpees
RX+
BB – 125/90 Kg
SC
BB – 80/60 Kg
Fit
BB – 60/40 Kg
Extras
Weightlifting
1 BTN Push Press
1 BTN Push Jerk
1 BTN Split Jerk
Conditioning
5 Km run
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