TECHNIQUE

E.3.M x 5:

2 squat clean
2 power clean
2 hang power clean (mid thigh)
* all reps T&G
add weight every set, up to @ 70%

INTERMIDIATE

2 squat clean
2 power clean
2 hang power clean (mid thigh)
* practice the movements, add weight with good technique!

BEGINNERS

2 power clean + FS
2 hang power clean + FS
* learn and practice movement

METCON-FOR TIME (CAP=18 min)

3-6-9-12
squat clean 60/42.5 kg

run 100m after every round of cleans

REST 2 MIN

3-6-9
squat clean

run 100m after every round

REST 1 MIN

3-6
squat clean

run 100m after every round