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  • Writer's picturemeganfoley6793
    • Apr 27
    • 1 min read

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

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