B. Mobility
90/90 hip rotations
60sec
C. Specific
2 sets
5/5 Banded monster walks
10 Glute bridges
5 jumping squat with empty bar
Score: Total reps
Total time: 18minutes
Intermediate
Every 3 mins for 18 mins
60sec max reps Toes to eye level
30sec Max Squat Clean @80%
COMP
EMOM 6
Odd: max reps TTB
Even: Max Squat Clean @135/95
Rest 2
EMOM 6
Odd: Max TTB
Even: max Squat Clean @185/125
Rest 2
EMOM 6
Odd: MAx TTB
Even: Max Squat Clean @225/155
Rest 2
Every 30 sec for 6 minutes
1 Power Clean @255/165
Slow and controlled descent
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3 @80%
Max reps @90%
Score: Reps @90%
TC: 10mins
Scaling options
Beginner
3×3 @3 sec down
Rest 2mins
Intermediate
As written
COMP
As written