Eating Dirt

10
Jun

Eating Dirt

SKILL – Cleans

STRENGTH – Within 15-mins…Clean Complex: Hang Clean (+) Power Clean 

1-1-1-1-1

*Build up method–find your “heavy” for the complex using 5 sets 

*Drop the bars between the reps 

*Work on Pulling uner the bar 

METCON – For Time: With a 20-min Time Cap 

30 Box Jumps
30 Hang Power Cleans
20 Front Squats
20 Box Jumps
20 Hang Power Cleans
15 Front Squats
10 Box Jumps
10 Hang Power Cleans
10 Front Squats

L1: 155/105, 24″/20″
L2: 115/85, 24″/20″
L3: 75/55, 24″/20″ (Step-ups)
L4: DB Hang Cleans, DB Squats, 20″/17″ (Step-ups)

Leave a Reply