X-Fit : 13/09/18 Wk 1 / S4 - Hang Power Cleans / Clean Deadlifts - EMOM 15

 

Warm Up : 3 Rounds

    Hanging Pulls x 10 

    Hanging Muscle Clean x 10 

    Hanging Power Clean x 5 

    Front  Squats x 5

    Hanging Squat Clean x 5 

 

A. Hang Power Clean (Pause in the catch) 4x4 @ 70%

B. Clean Deadlift 4x3 @ 100% of best Clean

 

EMOM 15

1 - 12/9cal Air Bicycle 

2 - 12 x DB Cleans 22.5 / 15kg

3 - 12 x Get Ups