7-10-17


Weightlifting 

5 Sets, resting 1:00 between:

2 Pausing Clean Pulls

-80%, 90%, 100%, 105%, 110% of 1RM Clean
*the point is to focus on positioning during the first pull/lift off. 
*Drive through the heels, push the hips and shins back ensuring the shins are vertical. One second pause just below the knee paying attention to shins, rigid midline, and weight distribution in the feet being more towards the heel and NOT mostly into the balls of feet. After the pause, finish the pull and at mid thigh go into an aggressive shrug, keeping arms straight. Be sure to NOT high pull.
Conditioning 

5 Rounds for Max Reps:

1:00 – Row for Calories

1:00 – Power Cleans (135/95)

1:00 – Barbell Facing Burpees

1:00 – Rest

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