July 20, 2019 – Weightlifting

Warm Up

Accessory work/Warm-up
On a 10:00 continuous running clock complete
2 lap up and back of gym – Farmer carry16/12kg
5x KBS Russian 16/12kg
5x Weighted Plate Sit-ups 15/10kg
5x Glute Bridges, hold plates 15/10kg
5x push ups narrow
5x push ups wide
5x banded lat pull downs
5x box step-ups, (ea way), no spring assist ie very flat-footed

Then –
lifting positions specific warm-up *Together

A. Clean Complex #1

Clean Complex #1
EMOM 5minutes perform…
Five Sets of
1. Clean Pull to Knees – reset
2. Clean Pull – reset
3. Clean High Pull
Scoring: Not Scored

*125% of Clean 3RM

B. Clean Complex #2

Clean Complex #2
EMOM 5minutes perform…
Five Sets of
1. Power Clean
2. Hang Power Clean
3. High Hang Power Clean
Scoring: Not Scored

85% of Clean 3RM

C. Clean + Clean & Jerk

Clean + Clean & Jerk
EMOM 5minutes perform…
Five Sets of
1. Squat Clean
2. Squat Clean & Jerk (Power or Split)
Scoring: Not Scored

*95% of Clean 3RM
*Every 90seconds

D. Glute Bridge 8 x 5

Glute Bridge
– 8 sets of 5 reps
Rest as needed

*135% of Clean 5RM

E. Time Remaining

Time Remaining
Free Lifting
No Max Lifting, keep it techy
Scoring: Not Scored

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