August 29th, 2019

Part A will generally be some variation of Cleans
Parts B and C repeat week to week. Track these metrics

A. Power Cleans
Reps 4-4-3-3-2-2-1-1
*Start at approx 50% max and add weight each set to a top single at 85-90%

B. Pause Front Squats (1-sec pause bottom each rep)
1×6 (heavy, 1-rep shy of technical failure)
Then 3×3-4 Reps @ the 6-rep weight (all 2-3 reps shy of failure)

C. Back-Rack Reverse Lunges (alternating)
3×12-16 Reps (6-8 per leg)
First set lighter warm-up, then 2 heavier sets at same challenging loading

D. Hanging Leg Raises (scale as Hanging Knee Raises)
3×8-12 Reps
(add DB or medball between feet as needed to create challenge in rep range)

E. Alactic Sprints x 4 sets (prefer bike or running)
10-12 seconds HARD EFFORT (Rest/Walk 2:48-2:50)

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