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Warm-up
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position
Burgener Warm Up Clean
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Front Squat Skill Transfer Exercises
3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
Strength
Power Clean (5-4-3-2-1-1)
Metcon
30:00 Time Cap
20:00 25:00 Optimal
20:00 25:00 Optimal
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Finisher
Metcon
1:00 Plank Hold
1:00 Hollow Hold
1:00 Bear Crawl Hold
1:00 Plank Hold
-Rest 1:00 between sets-
1:00 Hollow Hold
1:00 Bear Crawl Hold
1:00 Plank Hold
-Rest 1:00 between sets-
4 Power Cleans @ 65%
3 Power Cleans @ 70%
2 Power Cleans @ 85%
1 Power Clean @ 90%
1 Power Clean @ 90%