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 PullScoring: 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 CleanScoring: 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 techyScoring: Not Scored
