Wednesday 030719

Power Clean

3-3-3, 2x3

Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving a rep in the tank. Use 90-95% of that weight for the remaining two sets. Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!)


3 Rounds for Total Time:

8 Power Cleans

8 Front Squats

8 Push Press

0:45 Rest

Athletes should use approximately 5% more weight than they used for 2:00 max thrusters test


Extra Work: Prehab Circuit 2

EMOM 12, alternating:

a) Row 0:45 @ 6

b) 6 Single Arm Kettlebell Press + 25' Single Arm Overhead Carry, left

c) 6 Single Arm Kettlebell Press + 25' Single Arm Overhead Carry, right

d) 10 Banded Monster Walks/side