10/11/12- SPEED

We are all doing some sort of clean today, so here are some cool videos about cleans----

Power Cleans (caught above parallel)

Squat Cleans (caught in a full front squat)



6:00 AM Group

Warmup:
General Dynamic
Shoulder Mobility
Squat Prep

Strength:
Squat Clean, spend 15:00 working up to a few HEAVY SINGLES. That means we are going to be using a challenging weight for sets of ONE REP.

Conditioning:
2 rounds with a partner, one works while the other rests,
AMRAP 5:00-
6 DB snatch right
6 DB snatch left
12 Goblet Squats

That ends up being two 5:00 work segments with 5:00 rest in between


7:05 Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Prep

Strength:
Max Effort Power Clean

Conditioning:
5 rounds-
6 Deadlifts
6 Power Cleans
12 Burpees
Rest 2:00