DSC_0573

Those of you doing the performance and nutrition challenge try to complete your mile by weeks end.

Clean 1st pull
2-2-2@90% of 1rm Clean
Here you will start from the floor and pull to just below the knee. Concentrate on keeping the bar close and pulling in. Keep your back and lats tight and make sure your hips don’t rise without your chest. There should be a ton of tension on your hamstrings and back.
Power Clean Cluster
1-1-1 x 3@80%, rest :15 sec, rest 2 min
This means you rest :15 sec between each single and rest 2 min after each set of four
AMRAP 7
30 dubs
15 power cleans

Weight choices and modifications:
Dubs – 15 single doubles or :30 seconds of double under practice
Cleans – 95/65, 75/55, 65/45