A. Clean + Hang Clean – Build to a max for the day
B. Clean – 10 single @90% of ‘A’
C. Segmented Clean Pull (pause below knee, above knee) – 5×3; Rest 2 minutes
D. Double Paused Front Squat* x2 – 10 minute EMOM
*Pause below parallel on the way down and on the way up
4 Sets:
90-sec Window (7 Hang Squat Clean Thrusters @115/80-lbs + Assault Bike @85% remainder time)
90-sec Rest
90-sec Window (7 Hang Squat Snatch @115/80-lbs+ Ski Erg @85% remainder time)
90-sec rest
*Record avg split and RPM as well as Calories/Distance per round

Leave a Reply

Your email address will not be published. Required fields are marked *