Oly
Clean Positional Work
EMOM x 5 Positional Complex:
1 Clean Pull
1 Low Hang Power Clean
1 Power Clean
directly into (on one continual clock)
Primer aka warm up
2x banded shoulders
10 pass throughs
10 pull aparts
10 flies
10 upright row
10 press
200m run
Then
Pre Fatigue
2 Rounds
500m Row
20 BB Hollow Rocks
20 BB Tall Kneeling Press
20 Hollow Body BB Floor Press
20 BB Skull Crushers
20 tall kneeling press outs
Primer
60 aerobic (last :10 harder effort)
2x
8/8 single arm kb hang muscle clean
8/8 hanging oblique raises
60 aerobic (last :10 harder effort)
Primer
2x
:90 aerobic
10/10 banded palof press with rotation
15 SL tib raise
15 calf raises
Primer 2x
Lateral banded walks rig length/back
5/5 reverse lunge
10 DB (light) ham curls
Primer to Core Work
3x
:60 bike/row/VC
6/6 kb pull through
6/6 Turkish sit up
6/6 L sit db press
Then
3x
8-10 rower pike ups
10/10 hanging oblique twists
5 sets:
A. 12 DB Power Cleans 50/35lbs
B. 8 single DB Box Step ups 50/35lbs 20/16"
C. 18/15 Cal Row
D. 8 DB Burpee 50/35lbs
E. 12 DB Thrusters 50/35lbs
rest / walk 2 mins
Set 1 - ABCDE
Set 2 - EDCBA
Oly
Every 1:15 x 6 Sets, (stay light to moderate work in positions)
complete this Positional Complex:
1 Segment Power Clean (2 sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee