April 20, 2020
EQUIPMENT VERSION
Strength: Squat Cleans
Dumbbell or Kettlebell Variation
5 sets of:
5 Single Arm DB/KB Squat Cleans
*Complete 5 on the Right Arm, then 5 on the Left Arm.
Barbell Variation
5 sets of:
3 Squat Cleans
*Progressive loading. Start around 60-65% and build in weight over the 5 sets. Reps do not have to be Touch & Go.
Metcon:
10 Rounds of:
10 Single Arm Alternating Dumbbell Deadlifts
10 Push ups
*Can sub Barbell Deadlifts if have a Barbell. Suggested weight is 155-185/105-125.
NO EQUIPMENT VERSION
Strength: Squat Cleans
5 sets of:
5 Odd Object Squat Cleans
Metcon:
10 Rounds of:
10 Odd Object Deadlifts
10 Push ups
