Saturday, June 29, 2019 - Cleaning Fast and Furious

M-1: Pause Back Squat

5-5-5, 2X5

Notes Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the last two sets. Have athletes count off the pause for each other, a full, strict three count which starts once the athlete has STOPPED moving. The athlete does not begin the ascent until AFTER "three" is counted off. From the pause, they ascend immediately, without ever dipping into a deeper squat

M-2: For Time:

Option A:

20 Hang Power Clean (135/95)

40 Bar Facing Burpee

20 Hang Power Clean

Option B:

20 Hang Power Clean (95/65)

40 Bar Facing Burpee

20 Hang Power Clean

Option C:

15 Hang Power Clean

30 Bar Facing Burpee

15 Hang Power Clean

Target Time: 9:00- 13:00

Extra Credit: Tabata Assault Bike

Tabata (0:20 on; 0:10 off) X 8

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