X-Fit : 27/06/18 - Week 4 : Power Cleans, Deadlifts & EMOM 12

Movement Drills

2 Rounds 

10 x BB Goodmornings

5 x BB Hanging high Pull

5 x BB Hang Power Clean 

10 x Squat Jumps 

 

A) Clean Complex

Hanging High Pull +  Hang Power Clean

2x2+3 @ 50-60% 

Into

Hang Power Clean

4x2 @ 70-80%

 

B) Deadlifts (Cluster)

1 x 8    @ 50%

2 x 5    @ 60-70%

1 x 3     @ 80%

3 x 5.3.2 @ 85-90% (of your 3rm)

 

C1) Half Kneeling DB Press 2x10/10

C2) X-Band Lateral Walks

2 x 20/20

 

Conditioning EMOM 12

min 1 - Row x 175/250m 

min 2 -  V-Sit Ups x 12-15

Min 3 -  Mountain Climbers x 50