div>FITNESS
A. Segmented power clean
4×3; Building; Rest 90-120s
Training notes:
•Reset each rep.
•Pause below-the-knee on segmented cleans: https://www.youtube.com/watch?v=JtEJlFr_DUs
•Prioritize positions over load lifted.
Record weight used.
B. EMOM 16:
1st: 4 power cleans
2nd: 30s assault bike/row @ consistent effort
Training notes:
•Reset each rep on power cleans. Choose a tough weight that doesn’t compromise technique.
•Pace cyclical stuff to prioritize barbell work.
Record weight used and pace on cyclical pieces.
PERFORMANCE
A. Segmented power clean
4×3; Building; Rest 90-120s
Training notes:
•Reset each rep.
•Pause below-the-knee on segmented cleans: https://www.youtube.com/watch?v=JtEJlFr_DUs
•Prioritize positions over load lifted.
Record weight used.
B. EMOM 16:
1st: 3 high hang power cleans + 2 below-the-knee power cleans + 1 power cleans
2nd: 30s assault bike/row @ consistent effort
Training notes:
•Barbell weight should be tough but keep the complex unbroken (hang onto the bar between reps).
•Pace cyclical stuff to prioritize barbell work.
Record weight used and pace on cyclical pieces.
