WARM UP
3′ Practice Double Unders; Then 3 Rounds of:
10 V-Ups
10 Ring Rows
6 Power Cleans ( Empty Bar )
6 Thrusters
200 mt Run / 250 Row
MOBILITY & SKILLS
Hips – Shoulder – Clean Warm Up – Press ( Jerk – Split )
CONDITIONING
“BIG CLEAN COMPLEX”
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Try to increase weight after each set. All cleans must be full/squat cleans
ACCESSORY WORK
EMOM 8′
21/15 Cal Row
5/10 Bar Muscle Ups/ Chest to Bar
Lucas Parker, Canada West