Power Clean

Friday

CF: Power clean 3-3-3-3-3 reps Level 3: from floor building to todays 3rm (doesn’t need to be tng) Level 2: form floor, staying consistent with a challenging but good positions Level 1: from hang above knee, working correct movement and positions Longevity:  Mini Cindy AMRAP 10 min: 5 body rows, 10 pushups, 15 squats QuickFit: 

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Monday

CF: 17 min alternating emom Level 3: 3 rounds: One minute of 135/95. back squats *comes from floor Rest one minute One minute of chest-to-bar pull-ups (unassisted) Rest one minute One minute of 135/95# power cleans Rest one minuteLevel 2: 3 rounds: One minute of 115/75. back squats Rest one minute One minute of pull-ups

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Wednesday

A. Power clean skill work (1.high hang muscle clean, above knee muscle clean, mid shin muscle clean + FS after each. 2. high hang power clean, above knee power clean, mid shin muscle clean + FS after eachB. EMOTM x 2 power clean + 1 front squat adding weight each 1-2 min to a solid

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Monday

A. Power clean skill work: Burgener warmup + positions pulling from hip- ground B. 10 rounds for time of: *15 min. cap 5 Power Cleans, 155/105 lbs 10 Walking Lunges (total) Level 2: 10 rounds for time of: *15 min. cap 5 Power Cleans, 115/75 lbs 10 Walking Lunges (total) Level 1: 10 rounds for

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Wednesday

Want to become better at your olympic lifts? Sign up for 1 FULL day Olympic Lifting Seminar (September 20th) covering the clean and jerk and snatch with Wil Fleming! Limited spots available sign up now! WOD: A. Power clean + full clean progressions. B. 15 min. building to a solid heavy of: 1 power clean

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Thursday

SKILL: 1.Hollowbody hold 2. Hollowbody kipping swing/ blocking movement for kip 3. From here start to work with closing the shoulder angle (push away), and raise the knee up (closing the hip angle) getting slightly higher each rep until the individual has control of the kip with a knee-hip position. 4. As consistency increases, begin

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