CFG - OPEN GYM
Stretch - hip hammy flow, crossover symmetry, front rack mobility
Scales - 4 positions, ~25 seconds each
L-sit - 3 x 10 seconds tucked knees
Inversions - hold, HSPU to 2 abmats 2-1-1-1
Plank - elbows 90 second hold
Every 2 minutes, for 16 minutes (8 sets) of:
1 Clean Lift-Off + Clean (1 rep )
A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
I worked up from 40-50-55-60 / 65-70-75-80kg (176#) PR!!! The video is from the 75 kg effort.
50 minutes total workout