6-17-22


FRIDAY- 06/17

PART 1- Clean Day!

6minute warm up and skill

E2MOM 7 Sets Work up to a heavy weight for the complex start with 30% 1RM Clean, add 5-10% until it’s heavy

2 Clean Pull

2 Hang Squat Clean

2 Squat Clean

Skill Practice Workout movements for superset


PART 2- AMRAP 15

-5 Hang Power Cleans

-10 Handstand Push-Up progression

-50 Single / Double Unders

At 0:00, 5:00 and 10:00, perform the assigned number of candlesticks, then use remaining time work through AMRAP.

So, you'll do candlesticks and then work through the AMRAP. At 5:00, you'll stop, do the same number of candlestick, then pick up where you left off. You'll do the same thing at the 10:00 mark.

Candlesticks levels

5 - 10 - 20 strict strength: rolling pistols

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