22/03/216

Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1)

Clean High-Pull + Hang Clean (below knee) + Clean - 70% x (1+1+1) x 6

Clean Pull (controlled eccentric in proper position) - 85%x4x4

1) Clean: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

2) Front squat: Warm up, then:  -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

	Clean			Front Squat
	kg	R	A	kg	R	A
Date	22/03/2016			25/03/2016
Warm Up	33,0	5		42,5	5
	40,0	5		50,0	5
	48,0	3		60,0	3
75%	59,0	5		72,5	5
85%	66,0	3		80,0	3
95%	74,0	1+		87,5	1+

Work Capacity: 5 rounds for time

3 HSPU

6 SQUAT CLEAN

9 BURPEES

12 T 2 B