3.1 Clean Work (20 Mins)
Full Squat Clean 3-3-3-3 @ 75-80%
Rest as needed between sets no more than 10-15secs rest between reps.
- YOU have 20mins to complete.
-Never squat cleaned before, practice med ball squat clean and then move onto bar. movement patterns are key for this lift.
3.2 Climbing Ladder 8mins
Deadlifts @ 60/45
Bar facing Burpees
- Increase both exercises in 1s
- Score = e.g. 9s+10reps.
3.3 FINISHER (immediately after Ladder)
100 Air squats (full depth to full lock out)