X-Fit: 08/11/18 - Clean Complex / EMOM 15

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 - every 2min x 6 (12min) @ 70-75%

1 x Clean Deadlift 

1 x Hang Clean (above knee) 

1 x Hang Clean (below knee)


EMOM 16 (4 Rounds)

Min 1 - 3 x Front Squat + 5 x Back Squat @ 55-60% of 1RM front squat for Both Lifts 

Min 2 - 8 x Power Clean & Jerk @ 70/40kg

Min 3 - 6 x Box Jumps - work to a safe consistent height.

Min 4 - Rest