Strength
CPU Warm up (BAR) (7reps each movement)
CPU 2×3 BAR
Clean from Lap 2x(1 power+2 full) BAR
Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee
Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin
CLO into RDL shrug/toes 2×3 @50% of Clean
Front Squat 3×2 @70% with a 3sec pause at rock bottom
-THEN-
Conditioning
10min AMRAP
Squat Clean @55% 1-5 rest 20sec between sets , between the set 5 back to 1 rest 1min. All reps are TNG.
Example:
1 Squat clean
Rest 20sec
2 Squat cleans TNG
Rest 20 sec
3 SC TNG
Rest 20sec
4 SC TNG
Rest 20sec
5 SC TNG
Rest 1min
…