X-Fit : 14/02/19 - Split Jerk / Clean Complex / Back Squat / "Love OR Hate"


Warm Up : 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  4x3


B.Clean Complex 

  • Clean Deadlift + Hang Power Clean + Front Squat

  • 6 x (1+1+1) @ Increase loads but no missed reps

C. Back Squat 5.5.4.4 (20X0) increase load by 2.5/5%



“Love OR Hate”

21 - Power Clean @ 60/35kg 

21 - Burpees

15 - Power Clean @ 60/35kg 

15 - Lateral Burpees Over the Bar 

9 - Power Clean @ 60/35kg 

9 - Bar Facing Burpees