POWER CLEAN AND STRICT PRESS

Metcon (3 Rounds for reps)

EMOM x 3

3 Power Cleans @70%

Rest 2 mins

Every 90 seconds x 3

2 Power Cleans @80%

Rest 2 Mins

Power Clean (Weight)

Every 2 min x 3

2 Power Cleans @ 85%

Strict Press (Weight)

Strict Press 1 x 5 @75% 3 x 5@ 80% 1 x 5 @85%

Metcon (AMRAP – Rounds and Reps)

6 Min ladder

3 Deadlifts 40/30KG

3 Hang Power Clean 40/30KG

3 Shoulder to Overhead 40/30KG

Then 4,4,4 then 5,5,5 and so on… Reps increasing by 1 each round