Tuesday December 18th:
Awesome work on today’s programmed squats. Lots of strength and speed gained, keep it up.
All the cleans…
Strength: 5 Sets of the complex (1 Clean Pull (+) 2 Consecutive Hang Power cleans)
*Warm-up/Build up to 70-75% of your Power clean, then begin to count your sets*
Metcon: Objective—Calories. Levels are a little on the tougher side. Use them as a guideline if your normal level is too heavy and get after the cardio.
Skill: Clean Pull/Hang Power Cleans
Strength: Hang Power Clean Complex
5 sets of:
1 Clean Pull + 2 Hang Power Cleans @ 70-75%
5 Rounds for cals (Time cap: 16-mins)
6 Power Cleans
1:00 Max cal. Row/Bike/Ski
L4: 135/95 or DB Cleans