Warm Up
2 Rounds
- 45 Seconds Box Step Ups (20")
- 3 Inch Worms
- 5 Plate Burpees
- 10 Back Extensions
Technical
Power Clean Progression (12 Minutes)
- PVC Burgener Warm Up
- Hang Power Clean (45 / 35)
- Power Clean (from floor - 95 / 65)
5 Rounds - 25 Minute Cut-Off
*60 second rest in between each round. I don't care if you want to start earlier than 60 seconds - shut up & rest. Perfect form on the swings & clean + thrusters.
20 USSR KB Swings (50 / 35)
7 Power Clean Thrusters* (115 / 75)
5 Burpees
*this movement is basically a power clean + front squat + OH press. Advanced folks can complete a clean & jerk - but only w/ coaches approval.
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