Wednesday 070517

Strength Focus
Do before metcon if possible
Off Blocks with bar @ just Below Knee
6 x 3 Squat Clean
Across @ 75-85% of 1 RM Power Clean
Clean Pulls
5 x 2 @ 100% of best clean
3 Position Pausing Clean Deadlift
5 x 1 @ 90% of 1 RM Clean
Pause Spots:
Just below knee
Just Above Knee
Mid Thigh
then finish the DL and drop the bar.

Strength Focus Movement Breakdown

Gymnastics Focus
4 Rounds
100 M Double Kettlebell Front Rack Carry
1 Box Pike Handstand Walk Around the Box and Back
40 second Hollow Hold

Coach Steve