06112019

10
Jun

06112019

Cycle 1, Week 5, Day 2

Warm-up:
Run 800m
then,
Empty Barbell Clean Complex, 5 reps each
Hang Muscle Clean
Front Squat
Tall Clean
Power Position Squat Clean
Hang Squat Clean

Strength:
Pause Low Hang Clean Warm Up (above knee)
4 x 3 @ 40-60% of 2 RM
Jerk Last Rep, Drop and Reset
then,
Every 2′ for 12′
2 Hang Cleans (below knee) @ 85%+ of 2 RM
(Jerk 2nd rep every round)

Met-Con:
9′ AMRAP “Climb the Ladder”
3 Burpees
3 KB Swings (70/53#)
6 Burpees
6 KB Swings
9/9, 12/12, etc…

Extra Work:
3 Rounds
15 Strict HSPU
– 3′ Rest –