10/30/2017

29
Oct

10/30/2017

Get in and get ready for a quick 5 minute clean primer. This is designed to dial in our pulling as well as prep our bottom position. Use (135/95) if efficient at heavy cleans, coaches discretion for new athletes and athletes with mobility issues. Once that EMOM is over use the next 17 minutes to work your 3 position cleans just like last week.

Titan Phase 3 Day 4
Clean Work (22 minutes)

EMOM x 5 Minutes
2 Power Cleans + 1 Pause Front Squat(135/95)

3 Position Clean
Above the knee + below knee + Floor
65%
70%
75% x 3

Conditioning

75 Double-unders
30 Alt. Dumbbell Snatches (50, 35lb)
75 Double-unders
30 Alt. Dumbbell Snatches
75 Double-unders

12 minute cap