Cleans
Warm Up
General
Banded Upper and Lower Body Warm-up
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Strength Prep
3 Position Squat Clean
Work Out Prep
3 sets:
2 Deadlifts (build in weight)
2 Hand Release Push ups
3 Toes to Bar
Strength
Squat Clean Complex
Hight Hang Squat Clean + Hang Squat Clean + Squat Clean
5 x 1+1+1 @ 65% of Clean and Jerk
Push Jerk
3 x 3 @ 75 of Clean and Jerk
Workout
3 Deadlifts 125/85 Kg
5 Hand Release Push-ups
7 Toes to Bar
SC
3 Deadlifts 100/70
5 Hand Release Push-ups
7 Knees to Elbows
Fit
3 Kettlebell Sumo Deadlifts (moderate) or BB
5 Knee Push-ups
7 Hanging Knee Raises
Cooldown
1 min forward fold (wide legs with band)
1 min seal pose
1 min lat smash with foam roller (each side)
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