7/2/2014 Power Clean 1Rm/Deadlift-Sprint

Fitness

A. 20 min to get HEAVY SINGLE

B. 10EMOM

1 Deadlift @ A. Weight

5 Bar Pushups/HR Pushups w/ 1 Second Pause at top

Comp

A. Power Clean Cluster, 1.1.1 – build to a tough set

B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 3 min

C. Romanian DL @ 40X0, 6-8 reps x 4 sets, 2 min – lower until plates get about 2-3″ off floor – start @ 225lb

D. Burpees to 6″ OH, 8 reps per min x 10 mins

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