120415 – Friday

Skill:

PVC Hang Cleans 3rx5s

PVC Clean Pulls 3rx5s

Strength:

  1. 3-position Clean (70% of best weight) 1rx2s
  2. BB Deadlift (90% of best Clean weight) 4rx3s

***Focus on hip drive for Cleans

***Increase weight this week for Strength

Conditioning:

2 partner teams:

5 rounds (each partner) of:

  • 10 wall balls
  • 10 burpees

5 rounds  (each partner) of:

  • 10 KB cleans (per side)
  • 10 American KB Swings

Then: 100 partner MB situps

One partner works at a time to complete all reps.

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