Friday 11/17/2023

SKILL

*coach led empty bar warm up & drills

STRENGTH

10 x 1 Clean Lift off (pause for 1 sec at knee) + 1 Power Clean (pause for 1 sec in receiving position)

*start at 50% of 1RM clean and build toward 70% of 1RM over the 10 sets

*stay below 75% of 1RM

WORKOUT

Every 90 Sec For 15 min (10 Rounds)

3 Squat Clean Thrusters (heavy load)

*aim to use the same weight for all 10 Rounds

*aim to start each lift from floor and drop on pads after each rep