Cleans
Warm Up
2 Rounds
2 min on C2
10m Bear Crawl
10 Dead Bugs
2 Rounds
10 Hollow Hold Banded Pull Over
10 Wall Slide
5 Ring Row
5 Slow Push Ups
Weightlifting
Clean
Every 75 Sec x 8
1: 10 @ 60%
2: 10 @ 60%
3: 8 @ 65%
4: 8 @ 65%
5: 6 @ 70%
6: 6 @ 70%
7: 4 @ 75% +
8: 4 @ 75% +
Workout
RX+
3RFT
16 Front Squats 60/42.5 Kg
8 Bar MU
16 TTB
RX
3RFT
16 Front Squats 50/30 Kg
5 Bar MU
16 TTB
SC
3RFT
16 Front Squats 40/25 Kg
8 CTB or Pull ups
16 Knees to Elbows/Leg Raises
Fit
3RFT
16 Front Squats 30/20 Kg
8 Banded pull ups or ring row
16 Leg raises or V-Up
Goal: Upper pull power endurance
Extras
Open Gym Extras
Accessory Work
5 Sets
6 Hip Thrusts
20M Sled Drag
Conditioning
6 Rounds
Bike
2min on/2min off
Max cal
Rest 4 min
250 Cal
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