Clean It Up

Skill:
Power Clean Review
& Work Up

Workout:
21-15-9
Power Clean (95/65)
*10/8 Bike After Each Set

12-9-6
Power Clean (135/95)
*10/8 Bike After Each Set

9-6-3
Power Clean (185/125)
*10/8 Bike Affter Each Set

**Rest 2 min Between Each Workout

Extra Credit:
3 Rounds
12 Weighted Back Extension
6 Knee to Standing Jumps

Recovery:
Deep Lunge Stretch
Scorpion Stretch

You Want Some Mo:
2 x 10 min row intervals
Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing. During the rest time continue rowing at light pressure.