Friday – 1/27/17

 

A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every 60 seconds, for 4 minutes (4 sets):

Mid Thigh Hang Clean x 1 rep @ 50-65% of 1-RM Clean

*Power or Full Clean is fine. A gd power clean must be established before you carry it over into a squat.

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Rest 60 seconds, *or as needed for the coach to go over next segment

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Every 60 seconds, for 4 minutes (4 sets):

Above Knee Hang Clean x 1 rep @ 65-80% of 1-RM Clean

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Rest 60 seconds, *or as needed for the coach to go over next segment

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Every 60 seconds, for 4 minutes (4 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

 

B. For time:

Row 1000 Meters

30 Alternating Pistols

30 Power Cleans (155/105 lbs)