Context: Competition – The differences between Cleans and Deadlifts!
Dynamic Warm Up:
2 min Row or Airdyne.
Then 2 rounds:
5 Side Lunges per side,
5 Single Arm Ring Row per side,
5 Glute Bridges,
10 Push-Ups with Shoulder Tap.
Then 3 sets of 5 with an empty bar:
Straight Leg Deadlift,
Hang Squat Clean,
Hang Power Clean,
Skill Practice Warm Up:
Pause Squat Clean + Power Clean + Jerk 1×1
Use the heaviest weight you can for the set.
Spend 8 minutes working up to a challenging Pause Squat Clean + Power Clean + Jerk.
MetCon: “Cindy” :Complete as many rounds as possible in 20 mins
15 Air Squats