X-Fit: 20/09/18 Wk 2 / S4 - Hang Power Clean & Metcon


Warm Up : 3 Rounds 

Hanging Pulls x 10 

Hanging Muscle Clean x 10 

Hanging Power Clean x 5 

Front  Squats x 5

    Tall Squat Clean x 5 

A. Hang Power Clean (Pause in the catch) 5x3 @ 65-70%

B. Clean Deadlift 4x3 @ 105% of clean 


Metcon

Buy In 400m Run 

3 Rounds 

21 x STOH @ 45/25kg 

15 x Dual DB Power Cleans @ 12.5 / 20kg

9 x Box Jumps 24/20”

Buy Out 400m Run