Saturday, October 8th

Performance is in red, Competition is in blue

A) 5 sets of:
Hang Power Clean x 3 reps
Rest 60 seconds
Double Under Practice x 60 seconds 
Rest 60 seconds 

B) 5 Rounds For Time
15 Dumbbell Thrusters
15 Calorie Row

A) 20 minutes to build to a 1 Rep Max Power Clean

Max effort day. After a few warm up sets, attempt to set a new personal best on the Power Clean. Focus on a fast turnover with the barbell landing in a strong rack position, not crashing on the chest or collarbones. Footwork should not get too crazy either.

B) For Time
20 Power Cleans 155/95 Or 185/125
Every minute, on the minute, starting at 0:00, 10 Double-Unders 

The power clean can be on the heavy-ish side today. However, you should still be able to do at least 3-5 reps per minute on the slow end. The 10 Dubs are meant to be unbroken and should take only a few seconds at the top of each minute. Sub 5 attempts or 30 singles as needed.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531