Thursday August 13th


Thursday August 13th

Barbell warm up
2 Rounds
Minute 1 10 clean grip high pulls plus 5 power position power cleans
Minute 2 10 hang position power cleans
Minute 3 10 Lift offs, pause at knee, power clean

Clock starts for 20 minutes to start right after the warm up. You have that time to fine a 1 rep max POWER clean. Last week was Squat clean. Going back to higher reps and positional work starting next week.
That from the ground catching the bar above parallel


16 Minute Amrap
1 Power Clean (try for 90 percent of what you just did)
5 Ring dips
20 KB swings 53/35
400 M Run