Sally-anne hitting a PB Front Squat yesterday!

 

A.) Olympic lifting

Clean complex at 85% of 1RM

First pull (pause at hang 2sec) – Hang squat clean (straight from 2sec pause) – Pause Jerk (pause 2sec in bottom of dip)

 

B.) Conditioning

EMOTM 20

4 Rounds of:

1st – 20m Sled push (40kg)

2nd – 10xDB Hang Power clean (20/12.5) + 10xDB PP

3rd – 40 Combat rope skips

4th – 16 Fat bar front rack lunges (50/35kg)

*Rest remainder of minute