August 14, 2017

​A. Warm Up
400 meter run/row or skip for 3 minutes;

followed by: 3 Sets
10 Front rack Box Step Ups (5 each side)
10 walk outs
10 lateral lunges
10 jump squats

followed by an empty bar set on your Back Squat
Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 10-8-6-4-2
Within 15 minutes: Back Squat

1. Set 1 – 10 reps @ 50%
2. Set 2 – 8 reps @ 60%
3. Set 3 – 6 reps @ 70%
4. Set 4 – 4 reps @ 80%
5. Set 5 – 2 reps @ 85%

Rest as needed
5 minutes to rest and transition to CLEAN TECHNIQUE

C. High Hang Clean + Hang Clean + Push Jerk + Split Jerk 1-1-1-1-1-1-1-1-1
High Hang Clean + Hang Clean + Push Jerk + Split Jerk

1. Set 1 – 1 complex @ 55%
2. Set 2 – 1 complex @ 65%
3. Set 3 – 1 complex @ 75%
4. Set 4 – 1 complex @ 55%
5. Set 5 – 1 complex @ 65%
6. Set 6 – 1 complex @ 75%
7. Set 7 – 1 complex @ 55%
8. Set 8 – 1 complex @ 65%
9. Set 9 – 1 complex @ 75%

Rest 1 minute between sets
Coach's Notes:
percentage of your 1 RM C&J
rest 3 minutes and get ready to go FAST

D. 3 Rounds For Time of Deadlifts, Hang Power Cleans, and Shoulder to Overheads
​3 Rounds for Time:

1. 12 Deadlifts @ 155/105 lbs
2. 9 Hang Power Cleans @ 155/105 lbs
3. 6 Shoulder to Overheads @ 105 lbs

Coach's Notes:
Mini DT