STREGTH/TECHNIQUE

Every 2 min x5:

1 squat clean
1 hang squat clean

add weight every set, build up to heavy complex.

INTERMIDIATE

1 squat clean/ power clean
1 hang squat clean/ hang power clean +FS

add weight weight with good technique, try going heavy!

BEGINNERS

2 hang power clean + FS

learn and practice movement, try adding weight with good technique!

METCON- FOR TIME(CAP=18 min)

24 over head forward lunges (42.5/30 kg)
21 wall ball shots (9/6 kg)
18 hang power clean (42.5/30 kg)

REST 2 MIN

18 over head forward lunges
15 wall ball shots
12 hang power clean

REST 1 MIN

12 over head lunges
9 wall ball shots
6 hang power clean

RX+ = 52.5/35 kg