Squat + Clean

Lift A: Front Squat (3-3-1 Tempo)Raise the bar in front of your shoulders, supporting the weight with light fingers. Drop slowly into a squat, aiming for your thighs to be parallel to the ground or lower. Hold, then press through your feet to stand upright.

10 x 45lbs, 8 x 95lbs, 6 x 135lbs, 4 x 225 lbs, 2 x 275lbs, 1 x 285lbs, 1 x 295lbs (couldn’t pause 3 sec) drop sets: 4 x 225lbs, 5 x 135lbs 

Lift B: Hang Clean

Perform this move just like the power clean on day one, but start by holding the bar with extended arms in a standing position. Bend, then explosively straighten your knees and hips to raise the bar to a racked position; at the same time, fluidly lower into a squat, stand, and then drop the bar.

10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 145lbs, 1 x 155lbs, 1 x 165lbs, 1 x 175lbs, 1 x 185lbs (missed twice)

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