X-Fit : 15/11/18 - Clean Complex / Progressive Intensity Metcon


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.Clean Complex (15min)  - Prog each Block

EMOM 3

3 x Power Clean

2 x Front Squat 

1 x Clean 


Into

EMOM 3

2 x Power Clean

1 x Front Squat 

1 x Clean 


Into

EMOM 3

1 x Power Clean

1 x Front Squat 

1 x Clean 


Into

Every 90sec x 4

1.1 x Clean 


5 Rounds 

18/12cal x Ski Erg 

9 x Push Press / Power Jerk  @ 50/30kg 

6 x Burpee Box Jumps

Rest 60sec b/t Rounds