Friday September 25th

A. Every 1:30 for 6 sets of:
2 Clean Lift-Offs + Power Clean

Build over the course of the 6 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

This is Week 1/10 of this cycle and we are focusing on technique. Don’t rush through the lift-offs! Focus on breath & staying tight and control off the floor so you can feel your position throughout.

B. Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105)
12 Alternating Pistols

HERD FIT
3RFT
200m Run
12 G2OH w/plate
12 Air Squats