Skill 5-10 min

Show movements, focus on push jerk

Strenght

Take 15 Minutes to work up to a heavy complex of:

1 Power Clean

1 Push Jerk

1 Hang Squat Clean, from above knee

Hold on to the bar through all movements.

Can’t do hang squat clean? Do hang power clean.

Metcon

10-8-6-4-2 TC 10 min

Squat Clean

Lateral burpee over bar

Level 1: 70/40kg

Level 2: 55/35kg

Level 3: 40/30kg

Level 4: Goblet Squats 20/12kg, regular burpees

Can’t do squat clean? Do power clean.