Strength:
Every 3:00 for 15:00
5 Back Squats
Start around 75%
Cluster
10:00 Work up to 1RM
5:00 to complete 10 reps with 80%
Competitors:
3 Rounds:
0:10 Wall facing negative HSPU
0:50 Rest
*Stay braced, belly tight.
Clean Burgener’s warmup:
3 Rounds with empty bar:
3 Down & Up
3 Elbows High
3 Muscle Clean
3 Front Squat
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
5:00 Build weights for EMOM
10:00 EMOM
Odd: 3 Pos. Clean @ 60% (Progress in weight.)
Even: 3 Strict HSPU + HSPU (Pick number before the start)
*Moving the bar while fatigued is what we are looking for.
*Add reps to last week.