Clean Ladder at CFCV Comp
am:
A. Power Snatch + Hang Power Snatch + OHS + Hang SqT Snatch + TnG SqT Snatch + OHS; build to max here
B. Back SqT – EMOM x 8 x 1 rep @90-93% of your 1RM BS
C. :45 HARD on bike ; 1:15 easy x 5
pm: CP Grinder (ish)
A. 1 barbell; athlete loads his/hers own weights
20 OHS (135/93)
10 burpee Muscle Ups
20 Hang Power Cleans (185/123)
10 Burpee Muscle Ups
20 Clean & Jerks (205/133)
B. DB SA Row – 7-10 reps x 4 sets each side; heavy
C. Reverse Hyper 4 sets of 15-20 @45-50% of BS
*sub seated Good Mornings 4×8 ascending