all med ball clean progression
21-15-9-15-21 Power clean
3-6-9-6-3 Pull up
100m run tra i round
–One&Only competitor program–
1) Clean complex: 10 rounds – Every 2:30 minutes, perform:
-1x squat clean + 2x front squat + 3x thruster (Work up to a max for the day)
2) Push Press: Work up to a 1 rep max.
*Oggi bisogna fare il PR di push press.
Work Capacity: Complete 21-15-9-15-21 reps of:
-Power clean (60#/40#)
-handstand push up
Core: 3 rounds, not for time:
-5x Pause weighted GHD sit ups (10Kg/5kg…pause for 3 seconds in bottom/full extension position, then explode up)