Lifting plus a sprint test...
3 position Power Cleans
- 1st rep - High HANG Power Clean
- 2nd rep - Above Knee HANG Power Clean
- 3rd rep - Power Clean from the Floor
Slowly and steadily work up on this one...
Do at least 6-8 total sets and only move the weight up if your hit the positions 90% perfect during the previous set...
Here's a rough guideline to use:
50%, 60%, 70%, 75%, 80%, 80-85%, 85-90%
Use 20-25 minutes for this section...
Burpees with a 6" Bar Touch
* As many reps as possible in 2 minutes *
Each Burpee must finish with a two handed touch to a pull up bar set 6" above your standing reach height...
Can anyone get 40? 50??
POST YOUR BEST LOAD AND TOTAL REPS TO COMMENTS