Dec 21st, 2012
3 times through with an empty barbell
15 Hang Power Cleans
10 Hang ¾ Squat Cleans
5 Hang full squat clean thrusters
Hang Power Clean
On your lighter sets work on meeting the bar in space at different variations of the power clean (just above a squat, 3/4 power clean, etc..) and stand up with it.
Banded Snatch Grip Deadlift setup for speed
5 reps every 45s for 10 sets @ 50-60% of your 1RM deadlift – make sure these are fast and make the form perfect, hit your positions.
3 Times through
1 Min Max Hang power cleans
1 Min Max Calories on the rower
1 Min Max Ring Dips
1 Min Max Thrusters
1 Minute Max Box jumps (30/24)
Rest 2 minutes