THURSDAY
18/12/14

LEVEL 2

Warm-up
General Maintenance
Specific Mobility – rack position, squat

then:

Front Squat; 3 reps; 4 sets; up to 55-65% effort

*No racks

Skill
Clean Pull Complex:
Clean Pull to Knee; 2 reps
Clean Pull to Mid-Thigh; 2 reps
Clean Pull; 2 reps
4 sets

Main
a) Clean; Build to a heavy single

b) Every minute for 8 minutes complete: Clean; 3 reps @ 70-80% of max lift in (a)

LEVEL 3

Rest or catch-up.