M(Lift)

Metropolis Fitness – M(LIFT)

Technique

Squat Clean (N/I/E)

1 Clean High Pull + 1 Low Hang Clean w/ 3s Pause in Hole

N: 12 x 1 @ 50%

I: 12 x 1 @ 60%

E: 12 x 1 @ 70%

Strength

Front Squat (N/I/E)

6 x 2

1 1/2 Front Squats @ 80%

Front Squat Walk Outs (N/I/E)

Walk the bar out and hold for 10s x 4.

N: 110%

I: 120%

E: 130%

Bent Over Row (N/I/E)

5 x 5