CLEAN
Weightlifting
Clean (1X1)
Metcon (AMRAP – Rounds and Reps)
2 Rounds
6 Min AMRAP
10 Burpee’s
20 Russian Swings 20/12kg
Rest 2 Mins
6 Min AMRAP
10 Burpee’s
20 Russian Swings 20/12kg
Rest 2 Mins
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
20 Abmat Sit Ups
20 KB Snatch 20/12kg
20 Abmat Sit Ups
20 KB Snatch 20/12kg
Paused Clean:
From the floor; pause below the knee and then pause at mid-thigh.
The focus is on technique- not weight so keep a comfortable weight for good form
1X1 For pure technique- max weight 40kg