WARM-UP



3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

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CLEANS



Cleans & Thruster -complex:

Sets of 2+1 (2 Cleans + 1 squat clean into thruster).
No touch and go
No letting go
2 x same weight before adding more weight
Add weight until the movement starts to slow down.
Focus on technique and consistency
20:00 minutes. Lift every 2:00 min.

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STRENGTH

Front squat,
Every minute on the minute for 8:00 minutes of: 5 Front squats @ 100% of the heaviest set of clean & thruster complex

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ACCESSORY



3 Rounds of:
8-12 Strict chin-ups
8+8 Floor seated Z-philly press with kettlebells
20 Weighted deadbugs
10 Banded glute bridges
10+10 Banded bird dogs
10-15 Heavy kettlebell swings