Friday 5.12.17

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PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Clean Pull w/ pause in extension + Clean from above knee +Front Squat w/ pause at bottom position x 1
14 minutes to Build to Heavy Single in Complex
C. Complete as many sets of the following until you complete 30 reps
60 seconds of 135/95# Ground to Overhead
rest 60 seconds
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Every minute on the minute x 15 minutes
Minute 1 – Deadlift @50X1 x 3 reps
Minute 2 – Wall Walk w/ 3s pause at top of each rep x 2-4 reps
Minute 3 – Rest
x 5 sets
C. Complete as many sets of the following until you complete 30 reps
60 seconds of Dumbbell ManMakers
rest 60 seconds