Wednesday 14th August, 2019

AM SESSION (Optional):

Every 3 x 4
Row 500m

Every 5 x 2
Row 1km

Every 10 x 1
Row 2km
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PM SESSION:

Warm Up:

A. Two sets of three reps of muscle cleans w. a three second pause in the top position.

B. Two sets of three reps of power clean w. a three second pause in the catch.

C. Two sets of three reps of power clean w. a three second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).

D. Two sets of three reps of power clean w. a two second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position)

E. Two sets of three reps of power clean w. a one second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) without the pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position)
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Clean:

Build to a heavy single**
**Pause 1s below knee and in catch
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3 Position Clean:

Every 3 mins
1 set of
High
Mid thigh
Low clean
+ 2-5 Strict MU // 4 russian dips + 4 strict ring to chest pull ups
x 6 sets
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Power Snatch with Pause:

Every 90s x 10
3 Power snatch - Singles, pause 1s in catch.
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AMRAP 10:

Assault bike Cals - this is a test so need you to go balls out.

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