February 19, 2019 – Competition

Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) x 3 reps
Rest as needed

Followed by…

One set of:
135/95 lb Power Clean x 3 reps
Rest as needed

Followed by…

One set of:
155/105 lb Clean x 3 reps
Rest as needed

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 1.1.1 (rest 2-3 seconds bewtween singles)

Build to today’s heavy triple, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1.1.1 (rest 2-3 seconds bewtween singles)

Build to today’s heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 1.1.1 (rest 2-3 seconds bewtween singles)

B.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

C.
Every two minutes, for 10 minutes (5 sets of each):
8 Deadlifts (275/185 lbs)
10 Toes-to-Bar
50-Foot Handstand Walk

D.
For time:
400 Meter Sandbag Carry (150/100 lb bear hug hold)
*Every 100 meters perform 10 Sandbag Squats

If you do not have access to a sandbag perform holding two kettlebells in the front racked position. Keep your elbows down and fists close together!

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