2 position (Floor + Hang) Cleans:
(1+1) x 2 sets @ 80% 1RM Clean
(1+1) x 3 sets @ 85% 1RM Clean
10 min to build to a challenging weight and complete three successful sets (Squat Clean + Hang Squat Clean)
Workout:
Partner
800/600m Row
40 Double DB Deadlifts (50’s/35’s)
800/600m Ski
40 Double DB Shoulder to Overhead (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Squats (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Shoulder to Overhead (50’s/35’s)
800/600m Ski
40 Double DB Deadlifts (50’s/35’s)
800/600m Row
For Time (with a Partner)120 Cal. Bike Erg120 GHD’s100 Cal. Bike Erg100 HSPU80 Cal. Bike Erg80 T2B60 Cal. Bike Erg60 Burpee Box Jump Overs (30/24)40 Cal. Bike Erg40 Bar Muscle Ups
For Time (with a Partner) 120 Cal. Bike Erg 120 GHD's 100 Cal. Bike Erg 100 HSPU 80 Cal. Bike Erg 80 T2B 60 Cal. Bike Erg 60 Burpee Box Jump Overs (30/24) 40 Cal. Bike Erg 40 Bar Muscle Ups
Strength5 sets1 Squat Clean + Hang Squat Clean + High Hang Squat Clean Metcon For Time:1500m Bike Erg15 Sand Bag Cleans (150/100)1500m Bike Erg12 Sand Bag Cleans (150/100)1500m Bike Erg9 Sand Bag Cleans (150/100) 20 min Time Cap
Strength 5 sets 1 Squat Clean + Hang Squat Clean + High Hang Squat Clean
Metcon For Time: 1500m Bike Erg 15 Sand Bag Cleans (150/100) 1500m Bike Erg 12 Sand Bag Cleans (150/100) 1500m Bike Erg 9 Sand Bag Cleans (150/100)