1-17-17


Barbell 

7 x of 3 pause clean dead-lift + power clean (pause just below the knee, mid-thigh, and full extension, then take bar all the way to the floor re-set and practice the previous bar path by doing a power clean.)

Start at 40% of 1 RM clean and only go up if technique is spot on. It’s okay to stay light.

Conditioning 

3 Rounds:

30 Hang Power Cleans (95/65)

30 Wallballs (20/14)

30/20 Calorie Row

*On the power clean weight, we are looking for a load that allows for 25+ unbroken repetitions if we absolutely had to.

Advanced 

3 Rounds:
30 Hang Power Cleans (115/80)

30 Wallballs (20/14)

30/20 Calorie Row

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