Clean test next week!

 

POWER/SKILL:

Below Knee Hang SQUAT Clean

(Keep working the scoop/transition!)

+

Floor SQUAT Clean

* 15 minutes to either hit a 2RM load, a heavy, but sub-max weight for 2-3 sets OR stay between 75-85% for all sets

 

WORKOUT:

5 KB/DB Snatches (Left Arm)(50-55/70#)

5 KB/DB Snatches (Right Arm)(50-55/70#)

10 Alternating Jumping Lunges

*5 rounds for time… Snatches shouldn’t be too easy!

(6 minute cutoff)

 

IF YOU FINISH EARLY REST THEN AT THE 6:00 MARK PROCEED TO…

 

75/60 Rower/Bike Calories (4:00 cut)

Double Unders with time remaining until the cutoff…

(5:00 cutoff for this second section)

 

POST YOUR CLEAN WEIGHT PLUS YOUR TIME FOR PART 1 AND TOTAL DOUBLE UNDER REPS FOR PART 2

 

 

 

 

Justin VanBeek

Written by: Justin VanBeek

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