3.June.2016

**FINAL REMINDER**

Don't forget, we are having an Olympic Lifting Clinic this Saturday at 12pm with our very knowledgable coaching friends from Code 3 Athletics! 

If you forgot to get registered, there's still time by clicking here

Hope to see those of you who want to enhance your Olympic Lifting skills there! 

A. segmented DL and hang clean progressions/positions

B. 7 sets every 90sec: 1 segmented clean deadlift (3 (1sec) pauses; 1 halfway up shin, 1 at knee, 1 mid thigh) + 2 hang cleans (above knee)
(start moderate, build each minute as technique and speed allows)

C. 4x4 front squat @20X1 tempo (build HAP)
*rest 60sec b/w sets

D. 10min EMOM:
odd: 1 wall walk + 10 shoulder taps at floor
even: 1 rope pull + knee raise

A. segmented DL and hang clean progressions/positions

B. 7 sets every 90sec: 1 segmented clean deadlift (3 (1sec) pauses; 1 halfway up shin, 1 at knee, 1 mid thigh) + 2 hang cleans (above knee)
(start moderate, build each minute as technique and speed allows)

C. 4x4 front squat @20X1 tempo (build HAP)
*rest 60sec b/w sets

D. 10min EMOM:
odd: 30sec AMRAP hspu
even: 1 rope ascent