Friday 7.12.19

Practice 

Strength

A.  Clean Complex 

 Hang Clean(below Knee) +Tempo Descent to ground 5 seconds(eccentric) + Tempo Clean (4 seconds, Concentric) + Clean 

1 + 1 + 1 + 1  x 5 @ 65%

(focus on proper positions and technique) 

Rest 90 seconds b/t sets 

Conditioning

B. 4 Sets AFAP  

 200m Run 

10 Unbroken TnG Cleans 95/65 

10 Shoot Throughs W/box or parallete 

5 Strict HSPU  or 7 Strict Seated Presses 

1 leglesss rope climb 

Rest 2 mins 

C. Accessory

Biceps 

 Easy Bar Curls 

3 x 10 wide

3 x 10 close grip

Preacher Curls 

3 x 15 

Chin ups

3 x max reps