| Warmup After a good empty bar warmup, hit: 3 sets 1 round of the whole complex up to 60% 10 slow dumbbell pullovers–really focus on the stretch! |
| Lift Every :90 for 10 setsĀ 3 pos clean dead+1 floating clean pull+below the knee hang power clean@ 60% of power clean After 6 rounds, build to your workout weight, but no higher. |
| Workout 10 Power cleans @75% Then 4 sets of 10 Standing single arm arnold press/side 10 double db front squats Then 10 Power cleans @75% Then 3 sets of 10 Standing single arm arnold press/side 10 double db front squats You get 25 minutes for this Score is load on the presses and squats. 2 sec each direction |
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