A) Option 1: Every 90 seconds until fail complete-
Power clean + Front squat + Hang squat clean + Front squat
Option 2: Squat clean practise @ no more than 85% of your 1RM
4×5 (drop and reset between reps)
– 15min cap for both options (10 lots of complex) –
B) EMOM 15mins:
Min1- Max pistols in 30 seconds
Min2- L1=10 pull ups + 20 double unders – L2=10 chest to bars + 30 double unders
L3= 5 Bar muscle ups + 40 double unders
Min3- 6 Push press + 10 over head lunges @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/35kg
