022616 – Friday

Skill:

PVC Hang Cleans 3rx5s

PVC Deadlift 3rx5s

Strength:

1. BB Hang Clean (70% of best weight) 3rx4s

2. BB Deadlift (90% of best Clean weight) 4rx4s

***Focus on hip drive for Cleans

***Increase weight this week for Strength

Conditioning:

Teams of two:

Complete a partner Med Ball relay ­ 8 laps switching partners

every 2 laps

Then:

• 4 lap partner med ball relay (2 laps per partner)

• 30 BB squat clean

• 60 hollow rocks

• 25 BB thrusters

• 50 bar facing burpees

• 4 lap partner med ball relay (2 laps per partner)

• 20 BB squat clean

• 40 hollow rocks

• 15 BB thrusters

• 30 bar facing burpees

Barbell movements are performed with 1 partner working

and 1 resting and reps are accumulated between partners.

For body­weight movements each partner performs the

prescribed number of reps.

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