WARMUP
STRENGTH/SPEED
1 ABOVE KNEE HANG MUSCLE CLEAN + 1 BELOW KNEE HANG MUSCLE CLEAN + 2 SPLIT JERK + 2 PRESS IN SPLIT
Every 2 minutes x4 sets:
1 Above knee hang muscle clean + 1 Below knee hang muscle clean + 2 Split jerk + 2 Press in split
= 6 reps per set
TECHNIQUE FOCUS
FRONT SQUAT
5-3-2
BUILD
WOD
8 RDS
6 Double DB hang power cleans
8 HR push ups
---rest 30 sec between
Comments