M(LIFT)

Metropolis Fitness – M(LIFT)

Technique

Hang Power Clean (N/I/E)

2 Low Hang Clean Pulls + 1 Low Hang Power Clean

N: 10 @ 50%

I: 8 @ 60%

E: 8 @ 70%

Lift

Clean and Jerk (N/I/E)

1 Squat Clean + 2 Split Jerks

N: 3 x 2 @ 60%, 65%, 70%

I: 3 x 2 @ 65%, 70%, 75%

1 Halting Squat Clean + 1 Split Jerk + 1 Behind the Neck Split Jerk. 3s pause below the knee for the halting clean.

E: 5 x 1 @ 70%, 75%, 80%

Strength

Good Mornings (N/I/E)

5 x 5