TUESDAY

 
Strength

 

Primer : 4 sets at 1:30

2 sets

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– Clean High Pull

– Muscle Clean

– Power Clean

 

Then add loads, bar should be off the floor now

 

2 sets

Complex

– Clean Lift Off to Knee

– Slow Clean Pull

– Low Hang Power Clean

– Power Clean

 

 

WOD

 

18 Min EMOM

 

“Hector”

 

18:00 EMOM

minute 1: 5 Bench Press 3.1×1 Tempo

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

 

Bench @ 55-65%

Cleans @ 70%+ of 1RM Power Clean

* Cleans are not TnG

 

Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.