X-Fit : 28/02/19 - Hang Squat Clean & Jerk Complex / Back Squats / Rounds for time

Warm Up : 3 Rounds 

Clean Pull to Mid Thigh x 3

Clean Hang Pulls x 3

Hang Muscle Clean x 3

Hang Power Clean x 3

Tall Squat Clean x 3

Push Press x 3

Split Jerk x 3


A.Hang Squat Clean + Jerk 6 x 2 x 1 @ 70-80% 

B. Back Squat 3.3.2.2 (20X0) increase load by 2.5/5%

4-5 Round - each round for time 

8 x Power Cleans @ 60/35kg 

9/12cal Ski Erg  

8 x Box Jump Overs 

Rest 60-90sec