Training 11-16-2015

Warm-up: Joint Mobility/Dynamic


12 Minute EMOM

1st Minute: 1 x Power Clean
2nd Minute: 2 x Full Cleans
3rd Minute: 1 x Power Clean, 1 x Full Clean into a Thruster

*You will run through this series 4 total times, ideally you will ladder in weight minute to minute. This can be laddering up or ladder back down to play to your strength or refine weaker points in your lifting. Be sure to focus on crisp clean lifts, technically proficiency will go a lot further in the long run then simply moving weight. If you are need of lower loads to fix catch or rack positioning do so so you may be move heavier loads later on in the piece or your training


3 Rounds

5 Hang Power Snatches 115/85
10 OverHead Squats 115/85
5 Burpee Box Jumps 24/20
10 C2B Pullups

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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