• General Movements: Unit Foundations
• Barbell Clinic- DJ Complex 2 Rounds
During your barbell clinic its time to focus on dialling in your basic movements, the aim is not to lift heavy but to lift smoothly working on a consistent tempo. through out. Loads BB - 40kg
Bent Over Rows x 3-5
Power Clean x 3-5
Front Squat x 3-5
Push Press x 3-5
Back Squat x 3-5
A. The Man-maker Complex EMOM
Working on the minute through each movement. There is no transition time.
20min - loads are determined on feel and your technique.
1. EMOM x 5
Power Clean x 3
2. EMOM x 5
Power Clean x 1 + Front Squats x 4
3. EMOMx 5
Power Clean x 1 + Front Squat x 1 + Push Press x 3
4. EMOM x 5
3 x Manmakers
1 x Bar Burpee + 1 x P.Clean + 1 x Press OR if you are up to scratch with your squat clean the movement can be a squat clean into a thruster (cluster) still with a burpee to start.
B. Conditioning - Team 5000m Row for time.
In Teams of 2/3s complete 5000m as fast as possible