1 Squat clean + 1 Hang squat clean
12 min to work to max for the day
Metcon 10 min Amrap
25 Power cleans 95/65
50 Thrusters 95/65
Single leg BB RDL 3 x 6 each leg
– Strength: Spend 12:00 working up to a max in complex of squat clean + hang squat clean. This complex must be done without dropping the bar.
– Metcon: Goal is to make it through 1 complete round. Advanced athletes should be able to get into round 2 of thrusters. Weights should be light on thrusters and capable of being done in sets of 10-12 reps. This workout will be quite taxing due to the global nature of the movements so breaking sets early is advised. This workout is very easy to go out too fast because the weights are light, Don't redline. Make sure they keep the loads light, but pace this as you would any other 10 minute AMRAP.