“summer shred” week 5 day 3
6 sets : e2mom
- 1 liftoff (pause at knee) + 1 pause power clean (from knee)
- 1 power clean & jerk
- set 1 – 2 @ 60%
- set 3 – 4 @ 65%
- set 5 – 6 @ 65+%
5 rounds (20-min)
- 12/10 cal bike
- 6 squat cleans (135/95)
- 3 bar muscle ups
rest 2-min between rounds
- sprint each round, goal is sub 2 min rounds
- quick singles on the squat cleans
- bar muscle up scaling :
- 3 banded or jumping bar muscle ups
- 3 burpees + 3 kipping chest to bar or pull ups
- 3 burpees + 3 strict pull ups
