Squat Clean Set:
Build to a heavy 1.1 (10s). Rest 2:00
- Take 8-10 total sets including warm-up sets.
- 1.1 are clusters where you rest 10s between singles.
- Adv: Build to 85-90% of 1RM.
- Beginners: Spend 20 minutes working technique or sub Front Squat from a rack performing sets of 5.
45 Deadlifts (70/52,5kg)
30 Hang Power Cleans
15 Squat Cleans
- 10:00 Cap
- Beginner Option: AMRAP 8: 8 Deadlifts + 8 Goblet Squats + 8 Squat Thrusts
1a) Single Leg RDL: 3 x 6-8 ea. Rest 30s.
1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.
Make a note of your achievements in 'Open Gym'