Squat Cleans

By November 20, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

Clean EMOM

12 Min EMOM

1 – 2 – 3: 5 TnG Power Cleans

4 – 5 – 6: 3 Squat Cleans

7 – 8 – 9: 1 Power Clean + 1 Squat Clean

10 – 11 – 12: 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3 Min AMRAP

3 Clusters (135/95)

6 Devil Press (22.5/15 Kg)

9 Hang Power Cleans

12 DB Hang Power Cleans

Rest 2 Min

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