February 26, 2019 – Competition

Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean x 3 reps
Rest as needed

One set of:
155/105 lb Clean x 3 reps
Rest as needed

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 1.1
(rest 2-3 seconds between singles)

Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1.1
(rest 2-3 seconds bewtween singles)

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 1.1.1
(rest 2-3 seconds bewtween singles)

B.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

C.
Four sets for max reps of:
60 seconds of Deadlifts (155/105 lbs)
30 seconds of Toes-to-Bar
60 seconds of Goblet Squats (24/16 kg)
30 seconds of Lateral Burpee Over Bar
Rest 2 minutes

D.
Two rounds of:
200 Meter Farmer’s Carry
200 Meter Sandbag Carry (Bear hug hold)

*Load based on what you can complete with no more than one drop per round per movement.