Wednesday April 23 "Clean 3+"

Warm Up

Dynamic Warm-up

Skill

Squat Clean

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5 Tall Box Jumps (Increase in height)

Metcon

For Time:

10 Deadlifts (315/225)

15 Box Jump Overs (24/20)

20 KB Swings (70/55)

25 Double Unders

25 Calories Rowed

20 KB Swings

15 Box Jump Overs

10 Deadlifts

Intermediate - use 65% 1 rm Deadlift

Beginner - use 50% 1 rm Deadlift