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Training Plan for July 6th 2018

A1) power clean (3s pause in catch)

- 4-6 sets of 1.1.1 - climbing in weight
(no misses)

A2) i) ring dip support hold ii) ring push up support hold iii) box dip support hold

- 4-6 sets of 30s

B) every 3 min for 5 rounds

- 3 sets of 1 power clean + 1 hang power clean
- 1 set of 10 or more push ups

C) 2 rounds

- 60s front rack mobility - coaches choice
- 30s shoulder extension dowel hold

Notes:

- all cleans have 3 second pause in catch
- choose push up level that will allow minimum 10 reps in one set for part B)