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Tuesday 6/4

Clean Primer: 5 Sets: 1 Hang Clean High Pull - Video 1 Low-Hang Power Clean

Power Cleans On the 1:30x 5 sets 1 Hang Power Clean 1 Power Clean Set #1 - 75% of estimated 1RM Power Clean Sets #2,3,4,5 - Build to a heavy complex for the day, but not an all-time max. Let's move well here.

Conditioning Power Ranger 15 Power Cleans, 600m Run 10 Power Cleans, 400m Run 5 Power Cleans, 200m Run Rx - 155/105




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Thursday 1/28

Conditioning "Thirsty Thursday" Teams of 2 for time (30:00 Time Cap) Round 1: 50/40 Cal Row + 10 Power Snatches Round 2: 40/32 Cal Row + 15 Power Cleans Round 3: 30/24 Cal Row + 20 Hang Power Snatch

Wednesday 1/27

Skill Work: Clean Complex Complete 5 Sets of the following: 1 Clean + 1 Hang Clean *Complex is to be completed unbroken. *All squat cleans. *Work up to a comfortable, moderate weight. * Rest 60-90 Sec

Tuesday 1/26

Skill Work 3 Sets: 30-60 Sec Handstand Hold 10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up) *Athlete chooses their own weight for goblet squat. *Heavy seated DB hold is a great alternative t

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