Monday Nov 5 2018

Part A

Cleans                                    
EMOM x 3                         
3 position squat clean- hip/knee/floor                   
EMOM x 3                      
2 position squat clean                                 
knee/floor                      
EMOM x 3                              
building from the floor                                   
1 squat clean

Part B

Pause high pulls- heavy and explosive                                                 
4 x 3- Pause for 2 sec at 2" off floor and at knees

Part C

15-12-9                                              
Power cleans      GP - 115/75   OP - 155/105    CP - 185/135                                            
TTB        GP - Dragonfly (1/2 reps) + Hanging Knee Raise (1/2 Reps),  OP and CP - TTB                                                                
then...                                                         
Row 1000m/750m