4-4-22




MONDAY 4th

Clean Day!


Squat Cleans

-Some reps w/ 2 sec Pause in the bottom


0:00-5x30% (3 w/ pause)

2:00-5x40% (3 w/ pause)

4:00-4x50% (3 w/ pause)

6:00-4x60% (2 w/ pause)

8:30-3x70% (2 w/ pause)

11:00-3x80% (2 w/ pause)

14:00-2x85-95% (1 w/ pause)

17:00-2x85-95% (1 w/ pause)

20:00-2x85-95% (1 w/ pause)


All reps are singles. Pick it up, put it down, rechamber, lift.


PART 2

AMRAP 12

-DB Power Cleans +3 Reps

-Handstand Push-Ups +3 Reps

-60 Double Unders


Cleans and Push-Ups increase by 3 reps each round, but the jump ropes remain constant for each round.


50/35, kipping HSPU neutral hands

50/35, abmat HSPU, 40 DUs

35/25, abmat on 45, 20 DUs

30/20, moderate difficulty Push-Ups, 50 Single Unders


18 views0 comments

Recent Posts

See All