Warmup:
– Foam Roller
Strength: E2mom for 8´
– Cleans 3 position clean (high hang, hang, floor as a complex, no dropping)
*Start light (~45-50%) and build to a moderate but not heavy set (~65-70%)
Strength: E90sec for 12´
– Cleans:
*Build from where you left off the 3 position work to a heavy single for today.
*If you’re feeling great go for a new 1RM, if not, build to 80-85% and hit a few quality single at that weight.
WOD: [HERO] Johnson. Amrap in 20 min:
– 9x Deadlifts with 70.00kg / 45.00kg
– 8x Muscleups
– 9x Squat Cleans with 70.00kg / 45.00kg