Base
A. Hang Power Cleans 5×2-3; 2-3mins
*if haven’t lifted for a while, use a technique skill work
Or Strength work:
1-Sumo Deadlifts 3×[email protected]; 1mins
2-Seated Top Down DB Press 3×6-10/arm; 2-3mins
B. 8 Rounds
12/10 Row Cals
10 Alt DB [email protected]/8-15kg
10 Sit Ups
Climb
A. Hang Power Cleans 5×2-3; as needed
*quality movement, start around 70% and build.
B. Clean Pulls 3×3; 2-3mins
C. AMRAPx8mins
35 Double Unders
10 Push [email protected]/65-85#
10 Parallel Hop the Bar Burpees
Optional Extras
A1. BB Biceps Curls 3-4×[email protected]; 1mins
A2. Lying DB Skull Crushers 3-4×[email protected]; 2mins
B. DB Y-T-W’s 3×30-60s; 2-3mins
*shoulder health exercises. Hinge over like a bent over row, and perform the letter Y, letter T and letter W with very light DB’s (1-3kg). Take your time and focus on movement, not load. Move slowly and for quality. Allow for 2s negative on each letter.
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