7/1/14

Clean Technique: 5x Each
     -Clean Pull past knee
     -Clean Pull
     -Power Clean Above Knee
     -Power Clean to Front Squat
     -Clean to Push Jerk
     -Split Jerks


A. EMOM 12

    Every 2 Minutes: 1 Clean Pull + 1 Pull Above the knee + 1 Hang Power Clean + 2 Push Jerk 

   

   **Start at 135lbs and add # 10-20 lb each set until either form breaks down or time runs out.**

 

B. 3×5 deficit HSPU at most difficult progression you can handle

C. 3 HPC @155 (Tough, add # if good form and control shown)
   :15 Air Dyne (Max Effort, Leave it on the mat!)
   Rest 5:00
   x 7

DEAD!


D1. Ring Support Max Hold x 3 :30 rest
D2. Weighted Back Extensions 10 with (2) 53lb KB :60 rest