Lift-
Build Heavy complex of-
3 Position Power clean
1 Power clean
Metcon-
3 Rounds of-
8 Hang power clean 60/40kg
8 DB OH lunges 22.5/15kg
rest 1 minute
3 Rounds of-
6 Hang power clean 70/45kg
8 DB OH lunges
rest 1 minute
3 Rounds of-
4 Hang power clean 80/50kg
8 DB OH lunges
Weightlifting Class-
1) Build heavy complex of-
1 HPC + 1 power clean + 1 squat clean
2) 6 sets of-
1 Pause push press + 1 Pause split Jerk
3) Every 30 seconds for 16 rounds-
Odd- 1 Power clean & jerk
Even- 1 Hang squat clean + 1 front squat
4) Behind the neck split stance press- 5 X 3
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