Intermediate
Clean warm-up:
3 Rounds:
3 Deadlifts
3 Strict high pulls
3 Hip drive high pulls
3 power clean tracers
3 Muscle cleans
3 Power cleans
3 Front squats
Strength:
Every 90 seconds for 6 rounds complete the corresponding number of cleans for each round…
Round 1 – 8 Hang power cleans
Round 2 – 5 Hang power cleans
Rounds 3 & 4 – 4 Hang power cleans
Rounds 5 & 6 – 3 Hang power cleans
Metabolic Conditioning:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (challenge yourself)
Mobility:
Shoulder push-back x 90 sec / side
Beginner
Clean warm-up:
3 Rounds:
3 Deadlifts
3 Strict high pulls
3 Hip drive high pulls
3 Muscle clean tracers
3 Muscle cleans
3 Front squats
Strength:
Every 90 seconds for 6 rounds complete the corresponding number of cleans for each round…
Round 1 – 10 Hang muscle cleans
Round 2 – 8 Hang muscle cleans
Rounds 3 & 4 – 6 Hang muscle cleans
Rounds 5 & 6 – 5 Hang muscle cleans
Metabolic Conditioning:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Bar inverted rows
20 Leg raises
20 Push-Ups
25 Wall Ball Shots (challenge yourself)
Mobility:
Shoulder push-back x 90 sec / side
