January 13,2021

United Performance Fitness and Training Center – CrossFit

Squat Clean

Clean/FS Complexes:

Set 1 – 1 Squat Clean x 5

Set 2 – 1 Squat Clean + 1 Front Squat x 4

Set 3 – 1 Squat Cleans + 2 Front Squats x 3

Set 4 – 1 Squat Clean + 3 Front Squats x 2

Set 5 – 1 Squat Clean + 4 Front Squats x 1

*One set on the 3 minutes, drop & reset b/t each clean, aim increase load each set. 2 min cap on each set.

Metcon (Time)

Lieutenant Dan:

3 Rounds for time:

15 DB Hang Squat Cleans – 50/35# per hand

15/12 Cal A/B Arms Only

*10 min Cap