6:00 AMRAP:
6 Air Squats
4 Jump squats
2 Burpees
100m Jog
Then..
Power Clean
Every 1:15 Seconds x 6 Sets
2 Clean pulls
+
1 Power clean
We will start a clean complex progression next week building off clean pulls. Get used to the movement pattern this week, and use this as a primer for today’s workout.
The focus of the clean pulls is to drive your feet into the floor, hitting full extension and shruging your shoulders. There is no elbow bend or pulling with your arms, all legs!!
Then…
Squat clean practice (3min)
2 sets x 3 reps
Then..
For Time (13 Min cap on Pt 1)
400m Run
9 squat Cleans 135/95
12 Bar Facing Burpees
300m Run
6 Squat Cleans 155/105
9 Bar Facing Burpees
200m Run
3 Squat Cleans 185/125
6 Bar Facing Burpees
– 1:00 rest –
Part 2
5 Min to Build to a heavy Squat Clean