Intermediate
Clean warm up:
2 Rounds:
10 Clean deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle cleans
5 Muscle cleans
5 Power cleans
10 Front squats
Strength:
Squat –
5 x 5 @ 60%
Muscular Endurance:
EMOM for 12 Minutes –
Odds: 5 Power cleans @ 50 – 60 %
Evens: 10 Forward leg throws, 5 Lateral leg throws / side
Metabolic Conditioning:
4 Rounds –
15 Wall balls
80 Jump ropes
15 Russian twists / side
20 High knees / side
Beginner
Clean warm up:
2 Rounds:
10 Clean deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle cleans
5 Muscle cleans
5 Power cleans
10 Front squats
Strength:
Squat –
5 x 5 @ 60%
Muscular Endurance:
EMOM for 12 Minutes –
Odds: 5 Muscle cleans @ 35-40 %
Evens: 10 Forward leg throws, 5 Lateral leg throws / side
Metabolic Conditioning:
4 Rounds –
12 Wall balls
50 Jump ropes
12 Russian twists / side
15 High knees / side
