Barbell Warm Up
Muscle Clean / Hang Power Clean / Front Squat
Weightlifting
Complex :
Power Clean – Hang Squat Clean – Front Squat
WOD
-100 D.U
7 Power Cleans
7 Hang Squat Cleans
7 Front Squat
-150 D.U
5 Power Clean
5 Hang Squat Clean
5 Front Squat
-200 D.U
3 Power Clean
3 Hang Squat Clean
3 Front Squat
RX : increase weight after each set
70/45 kg. 80/50kg. 90/55kg