A. E2M for 8 (4 rounds) of complex
- 5 deadlifts
- 5 power cleans
- 5 front squats
- 5 push jerks
Focus on technique and smooth movement. Think of it as a warm-up for Part B. If using KB/DB then 5 each side. Plate is 10 reps.
B. 2mins on 1min off for 15 (5 rnds)
100m Run then into max reps of:
- Round 1. Deadlift
- Round 2. Hang Power Clean
- Round 3. Front Squat
- Round 4. Shoulder to Overhead
- Round 5. Squat Snatch (42.5/60)
Run is buy in, then max deadlifts until 2 minutes is up. Next round is buy in run plus max hang power cleans, next is buy in run plus max front squats.
Score reps down each movement.
10 x 10m shuttles or 20 Up/Downs
If using one arm movement then change every 5 reps.
Squat Snatch changed DB/KB Snatch or Plate Ground to Overhead.
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