X-Fit : 27/09/18 Wk 3 / S4 - Power Clean Complex / Throw & Jump / EMOM 12


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. Power Clean Complex 6 x 3 (1+1) @ 70-75%

  • Clean Deadlift into Low Hang Power Clean 

  • Drop Weight and reset between each Power Clean 

B. Power Complex : Throw and Jump

1 - Under Hand Vertical Med Ball Throw 3 x 8 @ 5/9kg

2 - Box Jumps 3 x 5 @ 20/24” (Target to finish with a high hip position)


EMOM 12

1 - Air Bicycle x 9/15cal

2 - Thrusters x 10 @ 40/20kg

3 - Burpee Over The bar x 10