Tuesday 10.10.17

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PERFORMANCE
A. Hang Clean Prep
Front Squat w/ pause x 3 reps **Reinforce Catch Position**
Hip Muscle Clean x 3 reps  **Reinforce Bar Path**
Hip Clean x 3 reps  **Reinforce Speed under bar**
Clean from Mid Thigh x 3 reps **Reinforce Loading of Hamstrings**
Clean from above knee x 3 reps **Reinforce Patience to Hip **
B. Hang Clean + Front Squat (1+1) – 15 minutes to build to Heavy Complex
C.  Every 4 minutes x 5 sets (20 minutes)
2 Heavy Front Squats
8 Jumping Squats AFAP
20 second Sprint (AB/Sled/ Run)
**Start Heavy on Squats & Build to Heavy Double**
FITNESS
A. Hang Clean Prep
Front Squat w/ pause x 3 reps
Hip Muscle Clean x 3 reps
Hip Clean x 3 reps
Clean from Mid Thigh x 3 reps
Clean from above knee x 3 reps
B.  Four Sets
Double Kettlebell Clean + Front Squat (1+1) x 5 reps  **Build up to a tough 5 Reps today**
rest 15-20 seconds
Single Arm Dumbbell Row @3030 x 6-8/arm
rest 15- 20 seconds
Deadbug x 5/side – Hold last rep for 10s per side
rest 60-90 seconds
C. Every 4 minutes x 5 sets (20 minutes)
2 Heavy Front Squats
8 Jumping Squats AFAP
20 second Sprint (AB/Sled/ Run)
**Start Heavy on Squats & Build to Heavy Double**