Wednesday 31.01.2018

Fitness: 1) Build to a Heavy, 3 Power Clean Complex (pockets/knees/floor)
2) "Hang Over"
15 Hang Power Cleans 75/55
15 Lateral Barbell Burpees
Performance: 1) Build to a Heavy, 3 Power Clean Complex (pockets/knees/floor)
2) "Hang Over"
3 Rounds
15 Hang Power Cleans 115/80
15 Lateral Barbell Burpees
Competition: 1) Every 1:30 x 6 Rounds
18/14 Calorie Row
Max Kipping HSPU
(same as last week, try to improve your lowest round)
2) EMOM x 12
Odd: 3 Front Squats (66% of 1RM)
Even: 6 Back Squats
3) 5 Sets, 3 Power Cleans (pockets/knees/floor) (50/55/60/65/70%)
4) "Hang Over"
3 Rounds
15 Hang Power Cleans 115/80
15 Bar Facing Burpees*
*jump up/jump back Burpees (no step ups)