clean primer

EMOM5:

Snatch pull+ hang squat snatch + squat snatch

Moderate weight

2x800m, 2min rest btw
2x400m, 90s rest
4x200m, 60s rest

Quality/Rest as needed

5 rounds for time of:

• 100-foot handstand walk
• 30 one-legged squats, alternating

4min amrap dball over The shoulder

50kg

85% of 1 rep max

4 rft
30 rkb swing
30 sit-ups
30/21 cal row

FOCUS
Timing
Fast and aggressive pull under

A: WARM UP
Row
Squat jump
Goblet squat stretch
Hip airplane
Front rack stretch

B: PRIMER, emom 16
Muscle hang clean (no feet movement, shoulders in front of bar)
Drop squat
Muscle hang clean + Drop squat
Contact drill

C: DRILL, emom 16
No footed tall clean
Tall clean
High hang clean
Low hang clean

D: CLEAN, e2mom 10
2 Pause clean below and above knee

E: TNG POWER CLEAN
2 rounds for max reps

Hang power clean for 30 seconds, rest 30 seconds
Hang power clean for 25 seconds, rest 35 seconds
Hang power clean for 20 seconds, rest 40 seconds
Hang power clean for 15 seconds, rest 45 seconds
Hang power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

A1: Push ups 8x11 E2M
A2: SA Kb rows 8x8/arm
B: DB biceps curls 1xMax