Main Lift: Muscle Clean + Push Press Complex
5 Rounds, for max weight with proper technique. One Round consists of:
1 Muscle Clean + 1 Push Press
2 Muscle Cleans + 2 Push Press
3 Muscle Cleans + 3 Push Press
Start with a conservative weight and adjust weight accordingly. On the muscle clean, the focus will be on fast elbows around the bar (after completely finishing the 2nd pull) and a controlled landing of the bar in the rack position.
Assistance: 3 Rounds
30 sec of Heavy Russian Swings
30 sec Rest
30 sec of Barbell (or Ab-wheel) Roll-Outs
30 sec of Rest
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