November 14, 2018 – Barbell Club

November 14, 2018 – Barbell Club

A. Hang Power Clean 4-3-2-1-4-3-2-1

Every 90 seconds, for 12 minutes (8 sets):
Hang Power Cleans
– Set 1 – 4 reps
– Set 2 – 3 reps
– Set 3 – 2 reps
– Set 4 – 1 rep
– Set 5 – 4 reps
– Set 6 – 3 reps
– Set 7 – 2 reps
– Set 8 – 1 rep

Two waves:
1st Wave: Start Light, Finish Heavy
2nd Wave: Start Heavier, Finish Heavier

B. Alternating Sets: Clean Pull, Push Press

5 sets, for quality, of:
B1. 5 Clean Pulls
4 Clean Pulls
3 Clean Pulls
2 Clean Pulls
1 Clean Pull
Adding load from Set 1 to Final set finishing with 100% of your 1RM. B2. 3 Push Presses1 Rep Pause overhead for :10 After each rep of the set.

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