B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front squats*
3 Tempo power cleans
*Pause for 2 seconds at power clean reception on the way down
Rest 2mins and repeat
Scaling options
Beginner
EMOM 15
1. 8-12 Cal Bike,Ski, Row
2. 15-20 Box Jumps @low
3. 10-15 Wall Balls @light
Intermediate
As written
COMP
EMOM 15
1. 16/12 Cal Assault bike
2. 20 Box Jumps
3. 15 Wallballs @30/20
Points of performance:
– Keep your spine neutral for the entire movement. We want to focus on strengthening glutes and hamstrings.
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TC: 8mins
Scaling options
Beginner
EMOM x 3mins
4-6 Power Clean @155/105lbs
*Not TNG
Rest 2mins and repeat
Intermediate
Every 30sec x 3mins
4 TNG Power Clean @115/75lbs
Rest 2mins and repeat
COMP
4 sets
8 TNG @155/105
Rest 10-15
8 TNG @155/105
Rest 10-15
8 TNG @155/105
Rest 2 minutes