Friday, August 30th, 2024
Squat Clean Complex
For Load:
Every 2:30 x 5 Sets
1 Segment Squat Clean
2 Low Hang Squat Clean
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%
“The Thief”
Every 5:00 x 3 Sets
8 Dual Dumbbell Power Cleans
25ft (7.5m) Dumbbell Front Rack Walking Lunges
16 Renegade Rows
25ft (7.5m) Dumbbell Front Rack Walking Lunges
8 Dual Dumbbell Squat Cleans
Dumbbells: 50/35lb, 22.5/15kg
Optional Accessories
For Quality:
4 Sets
5/5 Pallof Press w/ Rotation
5/5 Parallel Medicine Ball Rotational Throw
5/5 Skater Jumps
Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.
