A) EMOM 10mins:
3 Squat clean + jerks
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B) For time:
21 – 15 – 9
Hang squat cleans – up to 52/35kg
Press ups
-rest 2mins-
9 – 15 – 21
Shoulder to overhead
Deadlifts
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C) 3 Sets/super set:
10 Side planks with rotation e.s
20 Lying leg levers
30 Sec hollow body rock
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Notes:
Part A – To start off the day we have an EMOM with some olympic lifting, you can use this time to build to a heavy 3 rep or keep it light and focus on technique and efficiency but again going for around 3 reps every minute (no more than 5).
If you don’t have a barbell then using a db or kb, go for a complex with around: 3 hang clean and jerks, 2 hang squat cleans each arm for the EMOM (tweak reps as needed, this will vary depending on what weight you have).
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Part B – Same as above, if you don’t have a barbell and are using a kb or db then go for alt hang squat cleans, still do the shoulder to overhead but break up however you wish and do SDHP instead of regular deadlifts.
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Part C – Side plank with rotations (see link)
Lying leg levers (see link)
