Day 2 - Squat Cleans

Day 2

A.    Squat Clean                x establish a heavy triple (2 second pause below the knee) these are not TnG; focus on weight transfer in first pull and on not letting the bar get too far under the torso through scoop phase **INCLUDE VIDEO

115#

B1.    Good Morning    (3011)            3x8, 65,75, 85 allx8

    Rest                     1 minute

B2.    NG High Pull (3011)            3x8, 55,55,55 all x8, very hard

    Rest                    1 minute

+

    EMOM 21 MIN

    min 1: 7 Burpee AFAP

    min 2: 2 Muscle Ups (towards later rounds these do not have to be UB, goal is UB as long as possible)

    min 3: Airdyne x 15s @ 90%

All MUs UB - feeling or fluid and efficient

C.    Weighted FLR                3 x 45-60 seconds (add weight as able) 1 set on flr with weight vest 1 min, 2 sets on rings with vest for 1 min

Rest                     2 minutes