Thurs 6th August

WARM UP

Start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

• Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Into...

1 ROUND

• 6 Clean DL

• 6 High Hang Muscle Clean + Elbow Punches

• 6 High Hang Power Clean

• 6 Hang Power Clean

• 6 Power Cleans

SKILL

EVERY 1:00 x 5 SETS*

• 1 High Hang Power Clean

• 1 Hang Power Clean

• 1 Power Clean

*Increase load every other set. Keep light to moderate.

(Score is Load)

WORKOUT

AMRAP x 6 MINUTES

2,4,6, and so on...

• Hang Power Cleans (50/32.5)

• Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

2,4,6, and so on...

• Hang Power Cleans (50/32.5)

• Toes to Bar

(Score is Rounds + Reps)