Friday Clean

Warm Up:

200m Run

11 Med Ball Cleans

11 Single DB Jerks (20lb)

11 Push Ups

(2 Rds)

Skill: Front Squat Review

WOD: Find your 1RM Clean

-take as many warm up sets as you need

-suggest 3 position clean with bar

-suggest 3 position clean with light weight

-Ramp up each progressive set with 10-20lbs until max is reached

-Please remember...we are finding a Squat Clean...not a Power Clean. Hip crease must go below the knees.

Weightlifting:

Clean: 5-3-3-2-2-1 (1RM needs to be 85% of max)

P Snatch + 3 OHS x 5 sets

Snatch Balance - 3-3-2-2-1-1

Press - 3x8