30 11 15 – Power clean

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30 11 15 – Power clean

Warm up:

  • 40m jog
  • 40m walking lunge
  • 20 goblet squats
  • 10 split squats (each leg)
  • 10 single leg deadlifts (each leg)

 

Mobility:

  • Shoulders
  • Lats
  • Hips

 

Strength – Power cleans:

  • 30 reps
  • Wok in clusters that you feel comfortable working at approximately 75% 1rm.

 

Metcon –┬áComplete as many rounds as possible in 10 minutes of:

  • 20 box jumps 24/20 inch box
  • 10 handstand push-ups

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