Saturday, August 22, 2015

Hello All!

Good luck to everyone competing in the DTown tomorrow!

Strength

Clean Complex x 15 minutes

  • Power Clean 
  • Clean 

Just a little two rep complex from the ground. Have your first rep be a power clean and then for your second rep touch and go on the ground and hit a squat clean or a power clean and then a front squat. Take your time working on form and speed for this complex. 

Conditioning

  • 5 Cleans (power or full squat) (145/100lbs) (115/75lbs) (85/55lbs)
  • 10 Pullups
  • 150m Run
  • 4 Cleans
  • 8 Pullups
  • 150m Run
  • 3 Cleans
  • 6 Pullups
  • 150m run
  • 2 Cleans
  • 4 Pullups
  • 150m run
  • 1 Clean
  • 2 Pullups
  • 150m run

Just thought I'd have some transparency right there, but basicallly 5 - 1 of cleans and 10 - 2 for pullups with a 150m run after each round. Start steady and speed up as you go along. 

- Team 782