July 10, 2019 – Strength and Conditioning


Warm Up
Techneque – Clean (Full/ Hang Squat)
*10minute cap
– Positioning/ Engagement
– Foot movement
– Triple extension
– Catch
*Tall before you get small
Scoring: Not Scored

B. 8 minute EMOM of Hang Power Cleans and Power Clean and Jerks

Every 1 minute for 8 minutes (4 rounds):
Minute 1
2 Hang Power Cleans
Minute 2
1 Power Clean and Jerk

Quality before load.

C. 21-15-9 Squat Cleans and Ring Dips

21-15-9 Reps for Time:
Squat Clean @ 135/95 lbs
Ring Dip


Weeks focus
– Performance testing – Scoring: Not Scored

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