September 21, 2019 – Weightlifting

Warm Up

Not for time – 10:00 continuous clock

10x kettlebell Shrugs
5x KB Dead bugs
5x Glute Bridges holding KB's
5x KB Russian Swings ea way
5x hand release push ups, hands close to body focus on triceps
5x strict single pull ups, focus to engage your back/lats
5x Sq Jump tuck jumps
5X Hang KB Squat jumps

*KB > moderately/ heavy

A. Barbell Bench Press 10RM

10 Barbell Bench Presses @ 100%

B. 5 minute EMOM of Power Cleans

Every 1 minute for 5 minutes (5 rounds):
5 Power Cleans @ 40-55%

C. 4 minute EMOM of Power Cleans

Every 1 minute for 4 minutes (4 rounds):
3 Power Cleans @ 65%

D. 3 minute EMOM of Power Cleans

Every 1 minute for 3 minutes (3 rounds):
1 Power Clean @ 70-80%

E. Power Clean 1RM

1 Power Clean @ 100%

* empty bar warm up
* cue to focus on speed under bar to the extent that lifters not drop into over wide landing position; ie landing same as for squat clean.

F.

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