Wednesday September 28th


Every :30 for 10:00 (20 reps)
1 Squat Clean

Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect clean (no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps

Note that next week is a 1RM Clean – prioritize perfect mechanics today.

Stimulus: Technique
Rest: As Prescribed

For Time
Calorie Row
Front Squat 135/95lbs
*50′ HS Walk after each set (3 total)

Feel: Gas
Pacing: Reach

Machine Equivalents
Air Runner: 1:1
Run (road): 300-250-200m
Ski: 1:1 (proficient skiers)