Thurs, 01/11/2018

January 11, 2018



“Clean Shave”
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

Sub Jumping C2B or pull-ups

Ring Rows
Hang Power Cleans OR Goblet Squats






The movement that sets the tone for the rest of the workout today is the burpees over the bar. Properly managing those makes or breaks the other two movements. Breathing through those 12 repetitions better allows athletes to attack the more complex movements, the pull-ups and squat cleans. Rather than moving aggressively through the first round, look to build speed as the workout goes along. That means possibly breaking the pull-ups into 2-3 sets and going singles from the start on squat cleans. If athletes think about getting faster each round, it will help them properly pace out this three round workout.



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