X-Fit: 11/10/18 - Power Clean, Tall Squat Clean, Every 3min x 5


Warm Up : 3 Rounds 

(High lighted = novice)

Hanging Pulls x 10 

Hanging Muscle Clean x 10 

Front  Squats x 5

Hanging Power Clean x 5    

Tall Squat Clean x 5 


A. Power Clean 6 x 3 @ 70-75%

B. Tall Squat Clean 4x3 - Focus on speed under the bar work at 55-60% 



Every 3min x 5 

3-5 x Front Squats - AHAFP

Into 

1 x Round of Dual Dumbbell Complex

12 x Deadlifts @ 20 / 12.5kg

9 x Hang Power Clean 

6 x STOH

3 x Man Makers (Push Up / Burpee / Clean & Jerk)