14.05.22

Skill: Clean
For Quality 6′
1x Power Clean with pause (lift it a bit from the bottom, don’t fall forward, glutes engaged, weight on heels)
1x Front Squat with pause (@bottom)
1x Squat Clean with pause
@60% 1RM
30-60“ Break
followed by for Quality 6′
sets of 3-5x Squat Clean 60/40kg (80% 1RM)
30-60“ Break

WoD:
A) AMRAP 3′:
5x DB Clean + Jerk 2×50/35lbs
75x DU’s / 150x SU’s
ME DB Clean + Jerk 2×50/35lbs
1′ Break
B) AMRAP 3′:
10x Floorpress 2×50/35lbs
75x DU’s / 150x SU’s
ME Floorpress 2×50/35lbs
1′ Break
C) AMRAP 3′:
10x T2B
75x DU’s / 150x SU’s
ME T2B
1′ Break
D) AMRAP 3′:
10x Wallballs 20/14lbs
75x DU’s / 150x SU’s
ME Wallballs 20/14lbs