A) 3 rounds (primer):
5 Muscle cleans
1 Split jerk
5 Front squats
1 Split jerk
5 Hang squat cleans
1 Split jerk
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-5mins to build-
B) Every 90sec x3 rounds:
1 Hang squat clean + 1 power clean + 2 squat cleans + 2 jerks
Into
Every 90sec x3 rounds:
Hang squat clean + power clean + squat clean + jerk
Into
Every 90sec x3 rounds:
Hang squat clean + squat clean + jerk
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C) For time:
30 Hang power cleans @L1=35/25kg – L2=43/30kg – L3=52/35kg
30 Shoulder to overhead
30 Front squats
*EMOM= Lateral burpees L1=2 – L2=3 – L3=4/start with burpees*
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Notes:
Part A – Before we crack on into the lifting we have a primer to help get everything dialled in and nice and warm. We have 3 rounds, ideally each round should be unbroken with a small rest in between rounds. You can add a little weight if desired but this isn’t meant to be heavy or challenging just a primer so keep this in mind.
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Part B – After our usual 5mins of prep time we will be completing this complex every 1 and a half minutes. These reps do not have to be TnG, you can drop + reset between cleans but if you want to go TnG then go for it.
We won’t be getting overly heavy with the 1st 3 rounds due the amount of reps in the complex but we still want it to be challenging.
Once we get to the 2nd lot of this complex this is where we will start to make our move on some bigger weights.
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Part C – For this piece we are looking at being smooth and efficient with our barbell cycling. The smoother we are the less energy we are using so don’t rush the reps, slow is smooth and smooth is fast.
Picking a weight that you could cycle a set of 10 unbroken when fresh.
At the start of the workout you will perform your burpees (either 2/3/4 depending on what level) then in time remaining you will perform hang power cleans until either you complete 30 reps or that minute is up. If you get the 30 done before the minute is finished you can begin your shoulder to overheads. Once the minute is up you drop the bar, complete your number of burpees then continue on where you left off with your barbell. Continue in this fashion until you have completed 30 front squats to finish.
