Cleans

Tags:

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • Strict Press Warm-up (2rds x 5 (45/35), 1 rd x 5 (75/55)

Strength

5 rounds (Setting the clock as a E3MOM)

  • 1 – Strict Press
  • 3 – Push Press
  • 5 – Push Jerk

Pick a Starting weight and add each round


E3MOM for 21 Minutes

  • 5 Power Cleans

Tags:

4 rd Warm-Up

  • 1 x 1 inch worm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5 Wall Balls
  • 2 x 5 Hang cleans (45/35), 5 cleans (95/65), 3 cleans (115/85)

15 min EMOM

  • Minute 1: 20 Wall Balls (20/14)
  • Minute 2: 10 Cleans (115/ 85)
  • Minute 3: 15/12 cal C2 Bike
  • Minute 4: 5 med-ball over the Shoulder (100/80)
  • Minute 5 rest
Tags:

4 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5, 5, 5, 3 clean warm-up (45/35, 95/65, 135/95)

20 min AMRAP

    • 2 power cleans (135/95)
    • 3 Box step-overs
    • 4 back dips
    Tags:

    Warm-up

    5 rounds of

    • 3 Inch Worms
    • 10 air squats
    • cleans (2rd x 5 @ 45/35, 2rds x 5 @ 95/55 1rd x 2 @ 115/75
    • 8 cal row

    For Time

    • 20 Cleans (115/75)
    • 500 meter Row
    • 15 Cleans (135/95 )
    • 500 meter row
    • 10 cleans (165/ 115)
    • 500 meter row
    • 5 cleans (185/ 130 )
    • 500m row

    Tags:

    Warm-up

    5 rounds of

    • 3 inch worms
    • 5 air squats
    • 5 hang cleans (bar)
    • 5 squat cleans (bar)

    Every 90 Seconds for 15 min

    • clean complex (increase weight as you go)
      • segmented clean pull
        • floor to shin
        • floor to knee
        • floor to hip
        • floor to pull
      • 1 halting power clean (pause below the knee)
      • 1 low hang squat clean

    at the 15 min mark

    • 30 Front Squats in as few sets as possible at the last complex weight

    Rest

    If Time allows

    Then 5 rounds

    • Back Squat (10,8,6,4,2) 225/155
    • Wall Walks (5,4,3,2,1)
    Tags:

    3 round Warm-up

    • 5 Push-ups
    • 10 air squats
    • 5 burpees

    10 min ALT EMOM

    • 5 Burpees
    • 7 Strict Press ( 95/65)

    5-min rest


    15 Min AMRAP

    • 5 Thrusters (95/65)
    • 10 KB Swings (53/35
    • 15 Push-ups
    Tags:

    3 round Warm-up

    • 5-inch warms
    • 10 air squats
    • 5 deadlifts (135/95)
    • 3 Box jumps

      15-minute AMRAP

      • 5 deadlifts (225/155)
      • 8 box jumps (24″)
      • 13 cal row

      5 min Transition


      10 min ALT EMOM

      • 7 Hang Power Cleans (95/65)
      • 7 Front Squats
      Tags:

      5 minute Warm-up


      5 rounds

      • 5 Deadlifts (increase weight each round)
      • 10 Hand Release Push-ups

      3 Rounds (partner)

      • 10 Cleans (135/95)
      • 20 Cal Row

      Rest for 5 minutes. Repeat.


      Tags:

      10 min AMRAP

      • Burpees

      10min Recovery/Warm-up


      15 minutes AMRAP

      • 3 Wall Walks
      • 8 Cleans (115/80)
      • 12 Box Jump Overs (20″ box)
      Tags:

      15-minute Warm-Up


      For Time

      • 100 cal C2 Bike
      • 30 Cleans (135/95)
      • 70 cal Row
      • 30 Cleans (135/95)