Power clean complex

4x 1 power clean + 2 hang power clean (70-77%)
4x 1 power clean + 1 hang power clean (77-83%)

IN TEAMS OF 2...
AMRAP x 20 MINUTES*
50 Kipping Pull-Ups / Ring Row
10 Power Clean @ challenging
75 Push-Ups / Knee Push-Ups
10 Power Clean
150 Double Unders / Single Unders / Plate Hops
10 Power Clean

Goal:2 +rounds

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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Built up to 85% of 1RM
6x every 1:30
Clean pull + hang squat clean + push jerk
- make push jerk almost like squat jerk

ON A 10:00 RUNNING CLOCK...
Build to a Mod-Heavy 3-Rep Power Clean
RPE 7
Touch and go or drop and quick reset

45 min PK
100 rope jumps
1500m machine
30s hang
30s plank
10 box step ups
1500m machine
10 kb clean and jerks, alternating
30s at the bottom of a squat
10 russian twists
10 kettle bell swings

Saturday Team Wod (2x 13 Min Window)
PART I
13 Min Window
25/20 ¨Synchro¨ Calories Row (same time)
25 Toes To Bar (Split)
40 Deadlift @135/85 (Split)
25 Toes To Bar (Split)
25 ¨Synchro¨ Bar Facing Burpees

-rest until next 13 min begins

PART II
13 Min Window
25 ¨Synchro¨ Bar Facing Burpees
25 Toes To Bar (Split)
40 Deadlift @135/85 (Split)
25 Toes To Bar (Split)
25/20 ¨Synchro¨ Calories Row (same time)

AMRAP20 w/ partner:

Buy in:
2000/1600m row

In remaining time AMRAP:
20 db snatch (22,5 / 15)
20 burpee
20 single db thruster (22,5 / 15)
20 v-up

3 rounds of
10 DB seal row
10 alt seated db press
15 bent over flies
rest 90s.
ret 3 min
then
3 rounds of
12 alt. DB step back lunges
15 ghd hip extension
15 RKBS
rest 90s.

• @ as heavy as form allows
• rest 90s. b/w rounds
• focus on maintaining form

3 x EMOM 6:
- Rest 3min btw EMOM's

1.
15/12cal Row
10 HSPU

2.
15/12cal Ski
14 Box Jump Overs 60/50cm

3.
15/12cal AB
10m HS-walk (in 2,5m segments)
Scaled: 20 HS Walking Steps against the wall / 20-30s HS Hold Nose To Wall

5x 2 hang power clean
*build todays max
*2min rest