Clean

Technique
With PVC and barbell
- Deadlift
- DL & Shrug
- Shrug & pull
- Muscle Clean
- Pull & receive
- Power clean
- Squat clean

Clean complex
10 min for quality:
1 power clean + 1 front squat

10-10-10-10
Front foot elevated barbell split squat ( Use 20kg plate, work from floor)

5reps/side
- rest 2 mins btw

Btw sets : 20 banded hip extension, use red band!

5 sets 6 reps each

5 rounds, 1:30 each, for max reps of:
15 Box Jump Overs, 60/50cm
max reps in remaining time Dumbbell Clusters, 2x15/10 kg
Rest 1:30

1x [ 1 Power Clean + 1 Power Jerk ]

10-12 mins to build up to daily max!

Weighted Pull-up, four sets of fours.

3 x AMRAP10 in teams of 3-4, YGIG, divide anyhow,
rest 3min between AMRAPs

a) Buy in: 100cal row
into AMRAP:
50 plate gtoh
40 plate russian twist (1 rep = both sides)
30 burpee to plate
Rx: 15/10

b) Buy in: 100cal ski
into AMRAP:
50 jump over bar (1 rep = jump back and forth)
40 deadlift
30 power clean
Rx: 50/35

c) Buy in: 100cal bike erg
into AMRAP:
50 mb mountain climber (1 rep = both legs)
40 wb
30 slam ball
Rx: 9/6

2×3@barbell,
3@up to 75-80%,
1@up to 90-95%, sn-%, rest btw sets 2min

• Building
• Rest 2min btw sets

20 RM Back Squat