Wednesday Games Training

5x 1 Hang Clean Below the Knee + 1 Hover Clean 1″ off the Ground + 1 Clean From the Ground 

 

*New Set Every 2:00 

*Last week of these complexes

*For the clean from the ground you can drop and reset after the hover clean, does not have to be touch and go 

*Can be power or squat 

 

3×5 Clean Grip Deadlift @115% of 1-RM Clean 

 

*Last week of these, focus on good set up each rep 

*New Set Every 2:00 

*Reset at the bottom each rep 

 

For TIme

10 Minute Time Cap 

9-6-3 

Clean +Jerks (185/135) 

Burpee Box Jump Overs (30/24in) 

into 

9-6-3 

Clean + Jerks (225/155) 

Burpee Box Jump Overs (30/24in) 

 

*If you finish before 10 minutes is up, your score is the time you finished 

*The clean + jerks can be power or squat

 

Accessory 

5 Rounds 

20 Hip Ext 

30 Banded Hamstring Curls