WarmUp:
For Quality=
200M Run
10 DB Deadlift (HBDX2)
10 DB Hand Muscle Clean
10 DB Front Squat
200M Run
10 DB Power Clean
10 DB Front Squat
200M Run
10 DB Squat Clean
+
Squat Clean Progression= 5-8 Reps each of:
Deadlift (45/35/15#/PVC)
Deadlift To Mid Thigh
Muscle Clean
Front Squat @22X1
Mid Thigh Squat Clean
Squat Clean
Deadlift (45/35/15#/PVC)
Deadlift To Mid Thigh
Muscle Clean
Front Squat @22X1
Mid Thigh Squat Clean
Squat Clean
Clean:
Against An 8 Minute Clock Build to 85-95% of best Squat Clean without
+
For Quality=
7 Touch and Go Squat Clean @Metcon Pace
7 Touch and Go Squat Clean @Metcon Pace
Metcon:
4 RFT of:
20 Squat Clean (75/115#)
800M Run
20 Squat Clean (75/115#)
800M Run
