Tuesday, June 18th

Clean work: 5 sets of: 2 Clean Lift Offs (to knees), 2 Clean Pulls, 1 Power Clean. Build from 55-70%.

Weightlifting: Lift off = to the knees, ensure torso position stays throughout the rep, drive through quads and glutes not hamstrings. Clean Pull – Ensure your first pull matches that of the lift off, do not lose tension on the first pull, begin pull chest vertical after the knees and rise up on toes (not forward). Finally, finish with a power clean with focus on reinforcing the two.

For Time: (16 min cap) 25 Hang Power Cleans 115/85 | 95/65 | 75/55 25/20 Cal Row 20 Hang Power Cleans 20/16 Cal Row 15 HangPower Cleans 15/12 Cal Row 10 Hang Power Cleans 10/8 Cal Row 5 Hang Power Cleans 5/4 Cal Row

Workout: We have a decending couplet that will really challenge the grip today. We want a weight on the bar that we can manage to string at least sets of 5 together for the majority of the workout. The time cap should be achievable for most as long as we maintain a moderate pace on the rower and limit our rest time between barbell sets.