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01.09.18 30-30-30


01.09.18 30-30-30

Warm Up
250m row or bike
4 air chair swings
6 med ball cleans
8 ring rows
250 m row or bike


Deep goblet squat with a plate- drive over the toes to one side and hold for :10 x 5 reps each
Couch stretch x :30 each side
Unilateral adduction with a mini band around the ankles- kick leg out to the side 5-10 reps- start with a small single leg squat- kick the other leg out like a fire hydrant stretch

With an empty barbell, perform:
Clean-Grip Romanian Deadlift x 3 reps
Clean Pull x 3 reps
Muscle Clean x 3 reps
Power Clean x 3 reps
Front squat x 3 reps
Rest as needed; then repeat

Skill: clean complex
12:00 E2M (6 sets) starting at 60% 1 RM clean & jerk and build
clean + front squat + jerk (first clean should be a squat clean)

wall balls 20/14
burpee box jump overs 24/20″

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