Tuesday 10.1.19

Essentials
A.
5 Sets
Clean Complex
Power Clean + Hang Power Clean Above the Knee + Hang Power Clean Below the Knee + 3 Front Squats
Use empty Barbell or Very light load
On the 2:30

B.
10 min
Every 30 sec
Dual Dumbbell Thruster x 5 reps @ a sustainable weight

Fitness
A.
5 Sets
Clean Complex
Power Clean + Hang Squat Clean Above the Knee + Hang Squat Clean Below the Knee + Squat Clean
Build to a heavy but technical sound final set
On the 2:30

B.
10min
Every 30 sec
Squat Clean Thruster x 1 rep @ 90% of A