Barbell Club : 29/06/17

Clean Barbell Warm-Up

Clean-Grip RDL

Clean Pull from Below Knee

Muscle-Clean

Front Squat

Hang Power Clean

Clean from Below Knee

 

Set 1 – 5 reps of each @ 20/15 kg barbell

Sets 2 – 3 reps of each @ BB - 40kg

 

A. Power Clean + Front Squat + Jerk 3 x 1+1+1 @ 50-60%

 

B.  Escalating EMOM - Clean + Squat + Jerk

Starting 60% complete 1 round every min, once 3 (3min) successful rounds are complete then increase the load by 5%, follow this format until 80-85%.

 

C. Clean Pull @ 3x1 @ 110%

 

D. Back Squats x 3 @ 80%, 2 @ 85%, 1 @ 90%