WU:
3 Hang Muscle cleans
3 Muscle cleans
3 Power cleans
3 Tall cleans
3 Cleans
x 3
A. Strength: Power Cleans (18:00)
With a running clock:
Build to a heavy Muscle clean (0:00-5:00) (5 minutes)
Build to a heavy Power clean (5:00-11:00) (6 minutes)
Build to a heavy Clean (11:00-18:00) (7 minutes)
Record your heaviest lift for each movement.
B. Conditioning
AMRAP 12
ME Power cleans* (185/125)
*10 BFBs Every 2:00 including 0:00
Score is total PCs.
Extra Credit: Glute bridges (a.k.a. "Hip thrusts")
4 x 10-15
Pick a weight that will allow you to fail within that rep range. Let it burn!
Almost done…
We just sent you an email. Please click the link in the email to confirm your subscription!