[1.] Warm Up
“Clean Warm Up”
Perform 1-3 sets of:
 Hang Shrugs
 Hang Muscle Cleans
 Racked Clean Lands
 Hang Power Cleans
 Hang Squat Cleans
*This warm up can be performed either 1 arm at a time or with double kb’s. For 1 arm perform all movements on one side then switch.
[2.] Strength [USAKL/Olympic]
Perform 5 sets x 2:00 of:
1 Arm or Double Swing Cleans [20-24rpm/16-20rpm]
-Record loads used and rep scores.
Perform 5 sets x 8 reps of:
1 Arm or Double Dead Power Cleans
-Record heaviest load lifted.
[3.] Work Capacity [time]
Perform 10-1/1-10 reps for time of:
Renegade Muscle Ups [2x16kg/2x8-10kg]
Double Racked Lunges [2x16kg/2x8-10kg]
-Scale loads and modify movements if required. Record time.
*Renegade Muscle Up [updated version] – Start standing over kb’s, drop down into a plank and perform a push up, then perform a renegade clean & press each side, finish by jumping the feet forward and standing up [still holding the kb's] performing a sumo deadlift, this equals 1 rep.
[4.] Finisher [reps]
Perform a Mikko interval set of:
[6:00] Jackknife Sit Ups [30sec work/15 sec rest]
*With a running clock start perform maximum reps possible in 30 sec, rest 15 set, perform max reps possible in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals.
-Modify movement if required. Record total distance travelled.
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EdgeFIT Youthfitters throwing down some sit ups
Jordan, Tyndall, Christian & David