Lift:
Power Cleans
5 sets of 3 reps - Every 3 mins
*These do not need to be touch & go
Work Out:
12 min AMRAP
12 toes to bar
9 power cleans (135/95)
7 strict pull ups
*Goal is 4-5 rounds
*Rx+ 155/105 2 rope climbs
*Cleans should be a moderate weight. Something you can do quick singles.
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between