Monday Group Strength and Conditioning

Clean Lift Off
4 x 4 @ 80% clean
-straps recommended
-2 second pause at launch position/rep
10 minutes to work up to a heavy power clean. Search for 1RM
Amrap for 15 minutes (teams of 2): all teammates run at the same time and a teammate may start on the bar whenever they get back. You don’t have to pace together. Strategize this accordingly.
-400m run
-30 power clean (155/105) (only 1 partner working at a time)
-400m run
-20 power clean (185/125)
-400m run
-Amrap power clean (205/145)
-team chooses weights to incrementally increase; scale as needed
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