Tuesday Jul 12

Hang Squat clean

Warm Up

General

3 minutes @easy Machine 

Mobility

T – Spine

Specific

Pull:

-3 Clean lift offs (floor to above the knee)

-3 clean pulls

Reception:

-3 Tall muscle cleans

-3 Rack deliveries

-3 Tall power cleans

-3 Front squat

-3 Tall squat cleans 

Gymnastics

Hang Squat clean

3-2-2-2-2-2

1 x 3 @60%

2 x 2 @70%

3 x 2 @80%

TC: 12 min

Score: Weight

Scaling Options

Beginner 6×2 @moderate across

Advanced

Clean & Jerk From Blocks

Barbell start just below the knees

1 x (3+1) @60%

2 x (2+1) @70%

3 x (2+1) @80%

Rest 2-3 minutes between sets 

Workout

6 rounds

15 Power clean@ 40/30 KG

25 Air Squats

7 C2B Pull Ups

Score: Time

Scaling Options

Fit

15 Power cleans@ empty bar

15 Air Squats

5 Ring Rows 

SC

6 rounds

15 Power clean@ 40/30 KG

25 Air Squats

7  Pull Ups

Score: Time

RX+

6 rounds

15 Power clean@ 40/30 KG

25 Air Squats

7 Bar MU

Score: Time

Accessory

3 Rounds

15/12 Cal Echo Bike Sprint

30 Walking Lunges

Rest 45sec

GO HARD 

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