Squat Clean

A) WU 3-4x For Quality:

• 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
• 3 DB Squat Jump

B) Primer

1) E2MOM X6:

• 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

2) E2MOM X6

• Squat Clean + Hang Squat Clean *From moderate to heavyish

3) EMOM Until days heavy technical

• 1 Squat Clean

Clean Pull

• 3x3 @110-120% *rest 2-3min between

Metcon Lifting

6x 2min on/2min off:
Alternating A&B

A) 18 Cal Echo Bike +
AMRAP: C&J @60kg

B) 20 Cal Row +
AMRAP: Burpee Over Bar

Accessories

A) EMOM 12:

1) 45s KB Fr Hold (Heavyish)
2) 10-15 Heavy KB Swing
3) 30/30s KB Suitcase Hold
4) Rest

In 2 minutes, complete

• 1 round of DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder-to-overheads
• Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 105 lb
♂ 155 lb

A: Squat snatch on Same weight 1-2-3-4-5…
B: Split jerk practice behind the neck+ front up to heavy
C: Emom 6’: 4 squat clean @80% + 3 lat. Burpee

A: Squat clean without hip contact+ low hang squat clean up to heavy x3
B: Hip snatch+ squat snatch up to heavy x3
C: Every 30 sec. Triple snatch pull,@100% of snatch x5

2 Rounds (A+B) In pairs 4'min ON / 1'min OFF

Treenaaja __________________________ Kuntoilija

A. 1 Round (For quality) ________________ A. 1 Round (For quality)
7,5m Handstand Walk (together) __________ 15m Bear walk Walk (together)
25 Synchro T2B ____________________________ 25 Synchro K2E / Leg raises

B. (For max reps 1+1) _____________________ B. (For max reps 1+1)
Single DB Devil press (You go / I go) _______ Single DB Devil press (You go / I go)
22,5/15kg ___________________________________ 15/10kg

A: Power/Push jerk with snatch grip behinde the neck from rack, 3 Ohs+ squat position is hold 3 sec.
B: Squat clean on same weight 1-2-3-4-5-6
C: Emom7’ power clean + 3 slpit jerk @70-75 % of power clean

4 rounds for time:
300m Run or Row
15 OH squats

STR:
3 sets for Quality:
15 Russian KB Swings (rasked)
15 Double DB Push Press
12-16 Alternating Goblet Cossack Squat
Rest as needed

WOD:
25 min AMRAP:
8-16-24-32-40-48-... Air Squats
4-8-12-16-20-24-... Down-Ups
2-4-6-8-10-12-... Strict Pull Ups
*30s Plank Hold after each round

In Teams of 3:
2 Rounds:
3 min max Burpee Box Jump Over
3 min max KB Swings
3 min max cal Row
3 min max Double KB Push Press @2x16/12kg
3 min max Jumping Lunges
3 min rest
(1W/2R)