Tuesday July 23 "Max Power Clean"

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)

Do no more than 5 sets...you will be able to Power Clean again next week.  Additionally, there will be a second time through all the lifts so you will have adequate opportunities to get that number as high as possible

Metcon

AMRAP 10

7 Deadlifts

7 Hang Power Clean

7 Front Squat

7 Shoulder to Overhead

M - 95

F - 65