Nice clean combo
Warm Up
General
3mins Row or Bike @increasing intensity on each min
10 Empty Bar thrusters
Specific
JERK
– Split Stance Jerk press
– Tall Jerk, Forehead height*
– Dip + Pause in Drive + Tall Jerk
– Tempo Split Jerk
* Heels elevated, body full extended
Specific
Power Clean + Squat Clean
– Tall power clean
– Tall ½ squat clean
– Tall Squat clean
Strength
Power Clean + Squat Clean + Jerk
1 x (1+2+1) @60%
2 x (1+2+1) @70%
3 x (1+2+1) @75%
Rest 2-3 minutes between sets
Score: Weight
Scaling Options
Beginner
Power Clean + Squat
Workout
27-21-18-15-12-9
Thrusters 40/30 Kg
Bar facing burpees
Score: Time
Scaling Options
Fit
21-18-15-12-9 Thrusters @ Empty Bar
Burpees
SC
Thrusters 30/20 Kg
Bar facing burpees
RX+
Every 7 mins x 3
15-12-9 Thrusters 40/30 Kg
Bar facing burpees
Extras
Iso dynamic Bent over lateral raise
3×15/side
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