August 20, 2013

Strength Section:

A. 5X2 of Pause Front Squat @ 60% of 1RM (refer to Aug 6)
*Pause 5 Seconds in the bottom of each Squat
*Focus on driving the knees out, vertical torso and shins.

B. 10 Minutes work up to a heavy single of Clean
*Notice it is only 10 minutes, so find heavy single quickly.

Conditioning Section:

C. 5 Rounds For Time

• 3 Hang Power Cleans
• 6 High Box Jumps
• 15 Leg Lifts
• Ladder Basketball Court
• 3 Hang Squat Cleans

*Weight of Cleans is 60-65% of part B.