Cleans and burpees
Warm Up
2 sets
1 min C2
5m Forward Banded Monster Walks
5m Backwards Banded Monster Walk
Mobility
- Lats
- Tricep Banded stretch
Drills
5 BTN Press + Back Squat
5 BTN Push Press + Back Squat
5 BTN Split Jerk + Back Squat
5 Press + Front Squat
5 Push Press + Front Squat
5 Split Jerk + Front Squat
-into-
Clean progressions
Strength
EMOM 18 min
Min 1: 3 Hang Clean and Jerk (60/40) (80/55) (100/70)
Min 2: 10-15 Burpees
Workout
RX
4 Rounds
20 Cal C2
20 Wall Balls 20/14 Lb
20 Hang Snatch 40/30 Kg
SC
BB – 30/20Kg
Fit
BB – 20/10Kg
WB – 14/10 Lb
Goal: Movement endurance
Extras
Weight Lifting
Banded Deadlift
3 + 12 @ mod Band, 100/70Kg
Rest 60-90 Sec
Conditioning
EMOM 30 min
Min 1: 15/12 Cal Ski
Min 2: 15 OHS 40/30 Kg
Min 3: 200/150m Row
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