(3) Wednesday 22nd February

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)




James Davidson

ne37 1pr