Monday July 29 "Max Power Clean" and Barbell Club

Warm Up

Group Dynamic

Clean Progression (use 55% max)

0-1 min - 5 Clean Pulls

1-2 min - 5 Hang Power Clean

2-3 min - 5 Hang Squat Clean

3-4 min - 5 Power Clean

4-5 min - 5 Squat Clean

Skill

Power Clean (3@55, 3@65, 1@85, 1@95, 1@MAX)

Metcon

AMRAP 3

6 Burpee Box Jump Overs (20/14)

9 Deadlift (185/135)

12 HR Push-ups

Rest 2 mins

AMRAP 5

6 Burpee Box Jump Overs (20/14)

9 Deadlift (185/135)

12 HR Push-ups

Barbell Club

Skills

Clean & Jerk

Pressing Snatch Balance + Drop Snatch

Back Squat

Metcon

AMRAP 10

30 Snatch (75)

30 Snatch (135)

30 Snatch (165)

30 Snatch (210)