X-fit : 24/01/19 - Split Jerk Balance / Power Cleans / Back Squats / 5 Rounds

Warm Up : 2/3 Rounds 

Clean Pull to Mid Thigh x 5

Clean Hang Pulls x 5

Hang Muscle Clean x 5

Hang Power Clean x 5

Tall Squat Clean x 5 

Push Press x 5 


a.Split Jerk Balance w/ Front foot drive(from Behind Neck) 3x3

b.Power Clean  6x3 @ 60-70%

c.Back Squats 3x5 (30X0) add 5% from wk 2


Complete 5 rounds 

8 x DB Thrusters @ 20 / 12.5kg (no dropping of DBs)

8 x Burpee Over The DB 

9/12cal Air Bicycle 

Rest as need