6.15.18 Friday

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 –  12 minutes to Complete
2+2@50%, 2+2@60%, 2+1×2-3@70%, 1+1×2-4@80%
**Technique Work**
2+2 x 3 sets
2+1 x 3 sets
1+1 x 3 sets
C. “Bounce Back” 
0:00 – 4:00
500m Row @ Hard Effort
4:00 – 12:00
Complete as many rounds and reps as possible in 8 minutes
5 Double Kettlebell Deadlift 70/55# per hand
7 Pushups
9 Double Unders
14:00 –
500m Row @ Hard Effort
D. Two – Three Sets
Powell Raise x 10/arm
Crab Reach w/ pause x 5/side
E. Decompression x 1-2/side

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