12062019

5
Dec

12062019

Cycle 1, Week 5, Day 4

Warm-up
400m Row
60 sec Dead hang from rig
20 Empty bar front rack duck walk steps
Then, 2 Rounds (with Coach)
3 Tall Cleans
3 Power Position Cleans
3 Low Hang Clean and Jerks
*Add light weight second set

Oly Lift
Power Position Clean: 3×3 @ 60%+
Low Hang Clean: 3×2 @ 70%+
Squat Clean: 3×1 @ 85%+
*Drop & Reset Each Rep
**Split Jerk the last rep of every set
***Add weight each set

Extra
500m Ski for Time…FULL SEND!