FITNESS
A. Power clean + Below-the-knee power clean + Above-the-knee power clean
4x(1+1+1); Rest 90-120s
Training notes:
•Hang onto the bar between reps.
•Prioritize positions over load lifted.
Record weight used.
B. EMOM 16:
1st: 5 hang power cleans + 5 shoulder-to-overhead
2nd: 30s assault bike/row @ consistent effort
Training notes:
•Barbell weight should be tough but keep reps unbroken.
•Pace cyclical stuff to prioritize barbell work.
Record reps completed.
PERFORMANCE
A. Power clean + Below-the-knee power clean + Above-the-knee power clean
4x(1+1+1); Rest 90-120s
Training notes:
•Hang onto the bar between reps.
•Prioritize positions over load lifted.
Record weight used.
B. EMOM 16:
1st: 6 hang squat clean thrusters (tough but unbroken)
2nd: 30s assault bike/row @ consistent effort
Training notes:
•Barbell weight should be tough but keep reps unbroken.
•Pace cyclical stuff to prioritize barbell work.
Record weight used and pace on cyclical pieces.
