Hold On - 27/4/23

Warm Up: Clean Specific Warm Up

Focus on wrists, Triceps, Dynamic Stretches etc.

3 rounds: Empty Bar

1 Out In Run

10 High Pulls

10 Hang Power Cleans

10 Front Squats (ELBOWS HIGH!)

A: 15 mins to build to a heavy Double Squat Cleans

B: Hold On

33 Touch and Go Power Cleans

400m Run / 500m Row / Ski

22 Touch and Go Power Cleans

400m Run / 500m Row / Ski

11 Touch and Go Power Cleans

400m Run / 500m Row / Ski

**Every time you let go or dump the bar complete 10 burpees over the bar.

** If you get the reps unbroken you have gone too light and there will be 20 burpees over the bar as a penalty

** Weights increase each round

RXD+ (45-50-55/30-35-40)

RXD (40-45-50 / 25-30-35)

SCALED+ (35-40-45/20-25-30)

Cool Down: Stretches