Prep
2 sets
Row x 60 sec easy
Banded clam shell x 10 per side
Banded monster walk x 10 step forward 10 steps backwards
Single arm Kettlebell Deadlift x 5 reps per side
Single arm Kettlebell Muscle Clean x 5 reps per side
Essentials
A.
7 Sets
1 power clean complexe (4 reps total)
The clean complex is…
Hang Muscle Clean from above the knee x 1 rep
Hang power clean from above the knee x 2 rep
Hang Power clean from below the knee x 1 rep
Build on the loads done two weeks ago but keep speed of the bar quick and smooth.
On the 75 sec Marks
B.
3 Sets
Sumo Deadlift x 7,6,5 reps tempo @3030
Rest 20 sec
Banded Russian Kettlebell Swing x 15-20 reps
Rest 20 sec
Single Leg band between the knee Hip Thrust x 10-15 reps per leg
On the 3:30 min Marks
C.
3 Sets
Inchworm x 3 reps
Alternating Single arm Devils Press x 10 reps
Hanging Knee Raises x 10 reps
Alternating Single arm Hang Dumbbell Snatch x 10 reps
Row or Bike x 15 cal
On the 6 min Marks
Fitness
A.
7 Sets
1 power clean complexe (4 reps total)
The clean complex is…
Hang power clean from above the knee x 1 rep
Hang Power clean from below the knee x 2 rep
Hang power clean from just off the ground x 1 rep
Build on the loads done two weeks ago but keep speed of the bar quick and smooth.
On the 75 sec Marks
B.
3 Sets
Sumo Deadlift x 7,6,5 reps tempo @3030
Rest 20 sec
Banded Russian Kettlebell Swing x 15-20 reps
Rest 20 sec
Single Leg band between the knee Hip Thrust x 10-15 reps per leg
On the 3:30 min Marks
C.
3 Sets
Wall walk x 3 reps
Alternating Single arm Devils Press x 10 reps 50/35
Toes to bar x 10 reps
Alternating Single arm Hang Dumbbell Snatch x 10 reps 50/35
Row or Bike x 15 cal
RX+: (handstand walk x 10 meters)(you must bike)
On the 6 min marks