A. Power clean skill work
(1.high hang muscle clean, above knee muscle clean, mid shin muscle clean + FS after each.
2. high hang power clean, above knee power clean, mid shin muscle clean + FS after eachB. EMOTM x 2 power clean + 1 front squat
adding weight each 1-2 min to a solid heavy. post top 3 weights.C. Reverse tabata pull-up negatives;
(1.high hang muscle clean, above knee muscle clean, mid shin muscle clean + FS after each.
2. high hang power clean, above knee power clean, mid shin muscle clean + FS after eachB. EMOTM x 2 power clean + 1 front squat
adding weight each 1-2 min to a solid heavy. post top 3 weights.C. Reverse tabata pull-up negatives;
10x20x8: jump to top of pullup- chin over bar, hold and lower as slow as possible during 10 sec clock, rest for 20 sec clock and repeat for 8 rounds.
