Monday – 7/25/16
Performance
A. Light Loads for all of “A”
EMOM, for 3 minutes (3 sets):
Hang Muscle Clean x 5 reps
*Focus is on high elbows and smooth and active turnover of bar. This exercise is purposed to help the 3rd pull so that the bar does not crash on you. And to teach you to keep BB close with active elbows
+
EMOM, for 3 minutes (3 sets):
(Muscle Clean + Front Squat) x 2
*This muscle clean is done from the floor
B. Every 90sec for 4:30min (3 sets):
Mid-Thigh Clean x 2 reps
Or Mid-Thigh Power Clean + Front Squat
+
Every 2 minutes, for 6 minutes (3 sets):
Above knee Clean x 2 reps
0r Above Knee Power Clean + Front Squat x 2 reps
+
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Clean
or 2 Clean Lift Offs + Power Clean + Front Squat
+
Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Clean Deadlift with 8-second descent
*2sec pause at each halting position
Choose an option below
C1. Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (115/75 lbs.)
10 Burpees Over the Barbell
or
C2. Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats (70/53)
10 Burpees