1/12/2015

1. Hang Power Clean (below knee):  5 sets x 3 reps @ 65% of Clean 1RM, Rest 1-2 min

• Set-up from the top…lower bar to bottom on kneecaps, quick pause before each rep

2. Snatch-grip Deadlifts:  4 sets x 5 reps (2.0.3), Increase weight slightly from last week, Rest 90sec

• Tempo = 3 seconds to stand up, 2 seconds back to floor

3. 3 sets x 5 min AMRAP – 85% effort:

• 5 Dips

• 5 Power Cleans (85/125lb)

• 10 Wall Balls

•  + Rest 3 min

*Post results to comments.

Fitness Choices and Trade-offs