042715
power clean + hang clean
4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5 kg increase each week if work sets are above 1000 kg. Target a 2.5 kg increase each week if work sets are below 100 kg.
Skill
Emom 5
2-5 strict pull ups AHAP
WOD
50 goblet squats
50 kb swings
50 kb lunges
beginning with and EMOM 5 burpees
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