like a boss

16
Sep

like a boss

SKILL: 3 Position Clean Holds

STRENGTH: Squat Clean Complex (20 Min)
6 Sets @ Heavy or 80-85%
1 Full Clean + 1 Hang Squat Clean + 1 Front Squat

 

METCON: 4 Rounds – 2 Min Work/1 Min Rest
Part A:
25 Cal Row
Max Effort D-ball over the shoulder

Part B
25 Box Jump Overs
Max Effort Hang Power Cleans

L1: 30/25 Cal, 24″/20″, 165/115
L2: 25/20 Cal, 24″/20″, 135/95
L3: 20/15 Cal, 20″/16″, 95/65
L4: 15/10, 20″/16″ Step Overs, DBs

complete 2 rounds of each part

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