Wednesday 04.07.2018

Fitness/Performance/Competition
1) Power Clean Technique:
7 sets, Pausing Power Clean (knee/pocket/receiving position)
build by feel, do not exceed 60%
2) "Big Bang"
for time, with an 8:00 time cap
50 Power Cleans
Fitness 95/65
Performance 135/95
Competition 205/145
weight should be 75% of max power clean or 5 rep max
We want the paced single to be there throughout the course of the workout
hard cap at 8:00, for every rep short of 50 reps add :01
as an example if you complete 30 reps in 8:00 your score would be 8:20
3) Body Armor (5:00 to build to heavy in each)
A: DB Strict Press, 3x7
B: One Leg DB Deadlift, 3x5 (each side)
C: Weighted Strict Pull-ups, 3x3
