1/19/17

Warm Up
250M Row
DROM Warm Up
10 Press
10 Tricep Ext.
10 Front Squat

Mobility
– Band Front Rack
– Ankle Dist.

Strength
Clean grip pull with pause. (1″, Knee, Hip, Finish)

4 Sets of 3 Reps

Generally the clean segment pull should be done for 2-5 reps per set with 2-3 second pauses and anywhere from 70%-110% of the lifter’s best clean.

Jeremey—worked up to 135#

-Then-

5 Sets Of:
1 – Power Clean
1 – Front Squat (2 sec pause)
1 – Clean (2 sec pause)

Always shoot for best technique before adding weight.

Jeremey—Completed at 135#, 145#, 155#, 165#, 175#, and 185#.