A
Squat Clean
Barbell Warm Up: with an empty barbell
0:15 Good Mornings
0:15 Back Squats
0:15 Elbow Rotations
0:15 Strict Press
0:15 Stiff Legged Deadlifts
0:15 Front Squats
0:15 High Hang Clean Pull
0:15 High Hang Squat Clean
3-5 mins to warm up and practice complex
Every 90s x 5 rnds:
1 complex of the 3 positions
Mid Thigh, Below Knee and Floor
*Goal is to dial in the timing of extension during the clean stay over the bar, focus on solid foot work and strong catch. Don’t be afraid to get under that bar!
B
MANIFOLD
5 Rounds of:
30 Double Unders
10 Hang Squat Cleans (42.5/30kg)
Directly Into..
1 Round of:
30 Hang Squat Cleans (42.5/30kg)
100 Double Unders
*Score = Time it takes to complete the workout *TC=17 min
