112015 – Friday

Skill:

PVC Hang Cleans 3rx5s

PVC Clean Pulls 3rx5s

Strength:

  1. 3-position Clean (60% of best weight) 1rx2s
  2. BB Deadlift (90% of best Clean weight) 4rx3s

***Focus on hip drive for Cleans

Conditioning:

2 Partner Teams:

2 Rounds each

A: 15 Box Jumps

B: Wall Sit

A: 15 V-ups

B: Hanging L-sits

A: 15 KB SDHP

B: Hvy OH Plate Hold

A: 15 KB Pushup

B: KB High Plank

Partner A performs first exercise while Partner B performs static exercise, switch after Partner A completes first exercise

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