A. Clean warmup: burgener warmup + top-down setup + loading
*scale weight to 40-50% of 1rm.
B.For time:
135/95# squat cleans, 10 reps
50 GHD sit-ups *scale to abmat
squat cleans, 8 reps
40 GHD sit-ups
squat cleans, 6 reps
30 GHD sit-ups
squat cleans, 4 reps
20 GHD sit-ups
squat cleans, 2 reps
10 GHD sit-ups
*above Rx workout would be level 3.
*level 2: squat cleans at 115/75 & ghd/abmat situps
*level 3: deadlift +hang clean at 75/45 & 40-5 abmat situps
