Tuesday Aug 02

Clean Complex

Warm Up

General

2 sets

30sec Row/Bike/Ski

5 RDL Jump @empty bar

10 Rotating T spine squats 

Specific

3 Hang clean pull

3 Tall power cleans

5 Front rack elbow rotations

3 Tempo power cleans

3 Pause Front squats

Strength

E2MOM x 8

1 Squat Clean

1 Power Clean

1 Squat clean

Start @ 65% work your way up to 85% of best clean 

Workout

For Time

2-4-6-8-10-12-10-8-6-4-2

Burpee Box Jump 24/20″

OH Squats 40/30 KG

Score: Time

Scaling Options

Fit

2-4-6-8-10-8-6-4-2

Burpee jump onto plate

OHS 20/15 KG

SC

2-4-6-8-10-12-10-8-6-4-2

Burpee Box Jump 24/20″

OH Squats 30/20 KG 

Accessory

Gymnastic technical

3 sets 15- 20 sec Wall facing HS hold

6 HSPU negative, 3-5 sec descent

Rest as needed 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

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