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)


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