Mon Mar 18 "Savagery"

Move

1) Hang Power Cleans: Build to technical set of 5

2) 10 Minute AMRAP:

3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Presses

Train

1) Power Cleans: 5 x 5 @ 65-70-75-80%

2) “Savagery”

10 Minute AMRAP:

3 Power Cleans @ 135/95
3 Front Squats
3 Push Jerks

Stimulus

1) Build in sets of 5 (can be drop singles) and then do working sets at prescribed percentages (should have some room to go up). Focus on keeping arms straight until extension, then use arms to pull yourself into a quarter squat or deeper

2) Select a weight that you can do unbroken but break power cleans up into drop singles

BONUS QUARTERFINALS PREP

Every 3 Minutes x 4 Rounds:

1 Legless Rope Climb
5/3 Ring Muscle-ups