5.30.18 Wednesday

PERFORMANCE/FITNESS 
A. Clean Prep
1/4 Front Squat w/ pause x 3 reps
Hip Power Clean x 3 reps
Power Clean from above knee x 3 reps
Power Clean from Ground x 3 reps
Front Squat w/ pause x 3 reps
Hip Squat Clean x 3 reps
B. Power Clean + Hip Squat Clean – 14 minutes to Complete the following
2+2@50%, 2+2@60%, 2+1×4@70%, 1+1×3-4@80%
**Technique Work**
2+2 x 4-5 sets
2+1 x 4-5 sets
1+1 x 4-5 sets
C. “Rump Roast” 
Complete as many rounds and reps as possible in 7 minutes:
10 Double Kettlebell Deadlift 70/55#
30 Air Squats
D. Two – Three Sets
Bent over Rear Delt Raise x 10 reps
Band Pull Through x 20 reps
E. Decompression x 1-2/side

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