Squat clean Technique 10min
Light weight or no weight
From the ground
10 shrugs
10 high pulls
5 cleans
5 squat cleans
This metcon is for time!
You have a 1 min rest after each round so Go hard each round.
4 Rounds 95/65-115/85#
5 MU's/8 C2B/10 pullups
8 squat cleans
5 S2OH
30 DU 70 singles
1min rest
-2 min rest
4 rounds of
10 push-ups
8 Each leg staggered DL
8 Bentover rows
15/12 cal row or bike
1 min rest
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