09.04.2014

Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Hindu Push-ups
8 x Power Cleans (45/35)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Power Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 8:00.

3 x TnG Power Clean

Note: Athletes will work on connecting 3 x touch and go repetitions (TnG) of Power Cleans with quality technique before increasing weight.

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“Power Up”
21-15-9 reps of
Back Squats (225/155)(~60% of 1RM)
Ring Dips

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