Bicep Opener x 10
XioPang x 10
Bent-Over Row x 10
Bicep Curp + Press x 10
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1-2 Sets:
5 Clean DL + 5 Muscle Cleans + 5 Press in Split Jerk Stance
3 Power Cleans + 3 Jerk-Grip OHS
3 Squat Cleans + 3 Front Squats
3 Squat Cleans + 3 Sotts Press
45# Bar
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A) CLEAN WORK
Every 90s x 4:
2 x Hang Clean (65-70%)
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Every 90s x 6:
1 Hang Clean + Clean (75-80%)
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B) ASSULT CLEAN
Every 4 minutes x 4 Rnds:
20 Cal Bike
5 x Clean (75%)
tb ~ 165# (4) / 185# (6) /
AC @ 185# - all singles = 2:25 (1:41) - 1:55 (1:10) - 1:45 (1:01) - 1:43 (56s)
Time (Bike)
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