Warm Up
3 Rounds
Row 200m
10 air squats
:10 sec Bottom squat hold
10 Alternative reverse lunges
6 Pause Front Squats
Every 2:30 x 4
(2 second pause in the bottom of All 6 reps) DONT cheat the 2 seconds!
*keep All sets at same weight! Weight should be Heavy’ish 70% of 1 rep FS
Clean Drills
(Put the focus on foot work) jumping out quick for the catch)
Hang squat cleans jumping out with feet !
5 x 5 start at 50% 1 rm squat clean (build up to 65%)
• all squat cleans
Clean Complex
Every 1:30 x 10 Building to heaviest complex * start at 55% of 1 rep Squat clean
1 clean pull + 1 Clean high pull + 1 power clean + 1 Hang Clean
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