29.10.16

SQUAT CLEAN PRIMER (8 min)
Clean Pull + High Hang Squat Clean (high thigh) + Hang Squat Clean (knees)
1 Set with an Empty Barbell
3 Sets with a Light Load

SQUAT CLEAN (0:00 - 15:00)
With a running clock:
0:00 – 1 Squat Clean @ 76%
1:00 – 1 Squat Clean @ 79%
2:00 – 1 Squat Clean @ 82%
3:00 – Rest
4:00 – 1 Squat Clean @ 79%
5:00 – 1 Squat Clean @ 82%
6:00 – 1 Squat Clean @ 85%
7:00 – Rest
8:00 – 15:00 – Take 7 Minutes to build to a Heavy Squat Clean

CONDITIONING
For Time:
30 Chest to Bar Pull-Ups
400 Meter Run
15 Squat Cleans 60/40kg
800 Meter Run
15 Squat Cleans 60/40kg
400 Meter Run
30 Chest to Bar Pull-Ups