7/22/2013

21
Jul

7/22/2013

Strength
20 minutes to build to a heavy Clean

Conditioning
3 Rounds
9-6-3
Power Cleans (135/95)
Burpees
2m Rest

This is our deload week – next Monday, Wednesday, and Friday we’ll be testing our Back Squat, Deadlift, and Shoulder Press. This week we’ll focus on a few different lifts.

After warming up, take 20 minutes to build to a heavy Clean single. Depending on your experience/comfort level, this can be done from the high hang, the hang, or the floor; and it can be caught either in a squat or as a Power Clean.

The workout is a slightly different format than we’re used to. We’ll go through the same 9-6-3 progression three separate times, with 2 minutes of rest before the second and third rounds. Try to keep your times consistent, and choose a weight that will be challenging but you can move safely.

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