froningclean

Whiteboard

Rack position in the clean

Warm-up

1 round of

3 knee to power

3 knee to power w/hips

3 knee to power w/hips and elbows

3 hang cleans

Then

3 Rounds

3 Clean turnovers

3 Hang Clean

Barbell

Clean Off Blocks from Mid Thigh (1) + 1 Full clean from floor 65% 1RM x 4 sets

Clean Off Blocks from Mid Thigh (1) + 1 Full clean from floor 70% 1RM x 4 sets

Rest 2 min between sets

Complex

Use 55-60% of your 1 RM

1 Clean Deadlift

1 High Hang Clean

1 Full Clean

5 Burpees

10-Minute EMOM

Spread the word. Share this post!