Strength
Clean
There are 2 different components for our Clean work today. The first works on proper positioning when pulling from floor, being patient to not start the pull early. The second focuses on the aggressive hip extension to drive the bar upward, without pulling with the arms, and get under it quickly.
1) Halting Clean Deadlift + Clean Pull (2 reps EMOM for 5 minutes )
3 second pause at the following 3 positions: 1) 2 inches off floor, 2) Mid-patella, 3) Mid/upper thigh (shoulders over the bar), then finish into clean pull
All sets at 75% of max clean
2) Hip Clean + 2 Front Squats (8 minutes to complete 5 reps of the complex)
Full (squat) clean starting from the hip/high-hang position (no re-dip), plus 2 front squats.
Start @ 50% of 1RM clean weight, adding
Conditioning
For Time:
750m Row
3 rounds of:
15 Wall Balls (20/14 to 10’/9′ targets)
15 Overhead Med Ball Throw Sit-Ups against wall (same ball)
750m Row