010116 – Friday

Skill:

PVC Hang Cleans 3rx5s

PVC Clean Pulls 3rx5s

Strength:

1. BB 2-position Clean (70% of best weight) 1rx4s
2. BB Deadlift (90% of best Clean weight) 4rx4s

***Focus on hip drive for Cleans

***Increase weight this week for Strength

Conditioning:

20 min time cap:

  • 20 double KB squat cleans
  • 20 double KB burpees
  • 1 lap rack walk
  • 15 double KB squat cleans
  • 15 double KB burpees
  • 1 lap farmer’s walk
  • 10 double KB squat cleans
  • 10 double KB burpees
  • 1 lap rack walk
  • 5 double KB squat cleans
  • 5 double KB burpees

1 lap farmer’s walk

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