Prep:
3 Sets:
60 sec Row
10 alt Walking Lunges
5/side Shoulder CARs

Fitness

A. 10-15min

DU Practice

B. Clean Complex

Hang Power Clean + Hang Squat Clean + Front Squat

Every 2min x 5 sets: Start around 65% of Clean and build a little if mechanics are perfect.

C. Every 8min x2 Sets:

12-9-6-3
Thruster 95/65
36-27-18-9
DU

Both Sets are for time. If you don’t complete in the 8min then you restart at 12 in the next 8min.

 

Essentials

A. 10-15min

DU Practice

B. Clean Complex

Hang Power Clean + Hang Squat Clean + Front Squat

Every 2min x 5 sets: Start with moderate weight and practice perfect reps

C. Every 8 min x 2 Sets:

12-9-6-3
DB Thruster 35/20 /hand
36-27-18-9
SU

Both Sets are for time. If you don’t complete in the 8min then you restart at 12 in the next 8min.