Friday 14 June 2019


Published June 8, 2019


Clean complex

 

5 sets - work up in weight each set - every 2 minutes

Clean pull - pause at knee

Clean pull - pause at hips

Clean  high pull

power clean

( take it from the floor for each pull ) - work up to YOUR working wt

 

WOD

5 rounds - each round 4 minutes - rest remainder

 

Run 250 M

9 bar face burpees

6 Power cleans( 135 - 95 ) 

( if you don't have at least 60 sec of rest then run 100 M )

 

post slowest time to board

 

end day with planks - 9 sets of 30 sec hold - 15 sec rest

 

 

 

 

 


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