01.14.20

“What the new year bring to you will depend a great deal on what you bring to the new year.”-Vern McLellan.

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Fitness

1.5 min. snatch review

2.2 high hang + 2 hang (@knee) power snatch work to moderate in 7 min.

3.5 min. clean review

4.2 high hang + 2 hang (@knee) power clean work to moderate in 7 min.

with a constantly running clock set for 11 min. perform:

0-4:59 min.:

-10 burpees

with the remaining time find a max of the complex:

-power clean

-front rack lunge right leg

-front rack lunge left leg

-shoulder to overhead anyway

5-5:59 min.:

REST

6-11 min.:

-10 burpees

with the remaining time find a max of the complex:

-power clean

-front squat

-overhead anyway

Performance & Sport

1.work to a near maximal 3 pos. (hip, knee, floor) snatch in 12 min.

2.work to a near maximal 3 pos. (hip, knee, floor) clean in 12 min.

with a constantly running clock set for 11 min. perform:

0-4:59 min.:

-10 bastards

with the remaining time find a max of the complex:

-power clean

-front rack lunge right leg

-front rack lunge left leg

-shoulder to overhead anyway

5-5:59 min.:

REST

6-11 min.:

-10 bastards

with the remaining time find a max of the complex:

-power clean

-front squat

-overhead anyway

-back squat

-overhead anyway

post loads from each complex to comments

 

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