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Training Plan for Thursday July 18th 2019

A) 20 min to complete one of the following

- 3 reps of 1 clean pulls + 1 power clean with 2s pause in catch - climbing to 8/10

- 3 reps of 1 clean deadlift + 1 clean pull - climbing to 8/10

- 6 deadlifts - 75% of 3RM

B) 3 min on 1 min off for 4 rounds - complete max reps

"Hawks Nest"

- i) 15 russian KB swings - approx 30-35% of bdywt ii) 15 hang power cleans 30-35% of 3RM f.squat

- i) 12 goblet hold reverse lunges ii) 12 alt front rack reverse lunge

- 9 burpees

- pick up where left off each round

C) Accessory

- 10/10 single arm kneeling prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- if you can clean 3/4 bodyweight or more consider practicing cleans with a pause
- if clean is under 3/4 body weight and deadlift is over bodyweight consider practicing clean pulls
- if deadlift is less than body weight consider practicing conventional deadlifts
- go heavy in part B)
- less rounds ad heavier weight is preferred
- RPE of 8/10