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Training Plan for Wednesday May 9th 2018

A) power clean

- challenging single

B) 20 min to complete 5 rounds

- 10 power cleans 50-60% of A)
- 5 hang power cleans
- 200m opera run/250m row C2
- 100m walk

C) 2 rounds

- 2 min dowel sit
- 2 min front rack mobility - coaches choice

Notes:

- focus on catching a deep power cleans rather than a muscle clean
- walk applies to both runners and rowers
- cleans in part B) are for quality not speed