X-fit : 04/10/18 - Power Clean Complex / Jump & Throw / Amrap 10

Warm Up : 3 Rounds   

  • Hanging Pulls x 10 

  • Hanging Muscle Clean x 10 

  • Front  Squats x 5

  • Hanging Power Clean x 5    

  • Tall Squat Clean x 5 

  • High lighted = Novice


A. Clean Complex 6 x 3 (1+1+1) @ 70-75%

3 Point Power Clean 

B. Power Complex : Throw and Jump

1 - Under Hand Vertical Med Ball Throw 3 x 8

2 - Box Jumps 3 x 5

AMRAP 12

4 x Front Squats @ 65-75%

8 x DB Hang Power Cleans @ 22.5/15kg - Dual

12 (6/6) x SA DB Push Press @ 22.5kg