7.9.18 Monday

PERFORMANCE/FITNESS
A. Clean Pull + Clean Prep
BN Front Rack Mobility x 20 – 30s
Clean lift off w/ pause above knee x 3 reps
Clean Pull w/ pause in Extension x 3-5 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
B. Clean Pull w/ pause in Extension + Clean from above knee (1+1)  x Every 90 seconds x 10 sets (15 minutes)
Set 1- 3 x 3 reps
Set 4 -7 x 2 reps
Set 8-10 x 1 rep
C. “Nope, Not a Typo” 
For time:
15 Squat Cleans @70% of Clean Max
300m Run
50 Burpees
300m run
15 Squat Cleans @70% of Clean Max
D. Accessory Work
+
2-3 sets
Crab Walk w/ Fingers Forward x 10 steps forward + 10 steps Backward **Slow Steps**
Crab Walk w/ Fingers Backward x 10 steps forward + 10 steps Backward **Slow Steps**
E. Decompression x 1-2/side

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