Warm Up: 2 rds of 30 du's, 15 pvc good mornings, 15 pvc back squats, 5 push ups
Skill Focus: Clean complex -- high hang, hang & clean
Warm up & review of movements
Five sets of complex (bar does not drop), using 65% of 1rm high hang clean and building as you go:
High hang clean to hang clean to clean
Then
5-4-3-2-1-2-3-4-5
Deadlift 295#/205#
Box Jump 30"/24"
Post: Highest complex weight and time
Skill Focus: Clean complex -- high hang, hang & clean
Warm up & review of movements
Five sets of complex (bar does not drop), using 65% of 1rm high hang clean and building as you go:
High hang clean to hang clean to clean
Then
5-4-3-2-1-2-3-4-5
Deadlift 295#/205#
Box Jump 30"/24"
Post: Highest complex weight and time
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