6.18.18 Monday

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 –  15 minutes to Build to 1 Rep Max in Complex
C.  “NeleH”
Every 6 minutes x 3 sets
400m Run
21 Squat Clean 95/65#
12 Pullups
**Rounds should be 4 minutes of Less – 
400m Run = 2 minutes or less
21 Squat Cleans = 60 -90 seconds or less 
12 Pullups = 30 seconds 
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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