29.June.2016

A. Clean pull positions/drills
+
split jerk positions/drills

B. every 90sec x 6:
-3 med ball squat cleans (HAP)
-3 db push press (HAP)

C. 5x3 front squats @21X1 tempo (HAP)
*rest 90sec

D1. 3x1 rope pull + knee raise
D2. 3x30sec L-sit (accumulated if needed)(*mod w/hollow body hold)
*rest 90sec

A. Clean pull positions/drills
+
split jerk positions/drills

B. every 90sec x 6:
1 clean pull + 1 clean & jerk (build moderate per set)*focus on positions over load (do NOT exceed 80% of 1rm)

C. 5x3 front squats @21X1 tempo (HAP)
*rest 90sec

D1. 3x2 rope ascents
D2. 3x30sec L-sit (accumulated if needed)
*rest 90sec