Saturday, September 30 2017

Strength Focus
Every 2 Minutes for 6 Minutes (3 sets)
Pausing Clean DL - Pause below knee and at mid thigh for 1-1 thousand count.
After pause at mid thigh stand all the way up, and perform:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Low Hang Squat Clean (just below knee) + 1 Split Jerk

Every 2 Minutes for 12 Minutes (6 sets)
3 Pause Low Hang Squat Clean and split jerk the last rep.
Sets @ 75-85% of best clean.

Gymnastics Focus
EMOTM 10
Alternating Pistols
Pick a rep scheme
4 (2/side)
8 (4/side)
14 (7/side)

Cardio and Endurance Focus
4 x 800 M Run
Rest 2 Minutes