Tuesday, July 1, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. EMOM 20:00

    ODD: Clean Pull + 2 Clean Pulls Above Knees (140# bar)

    EVEN: 3-5 Strict HSPU (5 strict for first 5 sets then 4 strict for last 4 sets)

C.

    3 Sets @ 100%

    3 KB Clean + Press/Jerk (two 35# KB)

    Row 15 Sec AFAP

    Rest actively 3:00

    +

    3 Sets @ 100%

    5 KB Swings (Russian, 53lb)

    5 Box Jumps (24")

    15 Double unders AFAP

         (Took under :30 each round)

    Rest 3:00

D1. Back Extensions 3x12

D2. Rear Delt Fly 15 (Squeeze at the top)