6.7.18 Thursday

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 – Build to a Heavy Single in 12 minutes
**Technique Work**
2+2 x 3 sets
2+1 x 3 sets
1+1 x 3 sets
C. “Popeye”
Seven Rounds fo time:
7 Hang Power Clean 155/105#
14 Hand Release Pushups
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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