FRIDAY 1/5/18


A) Weight is 35% of MAX Power Clean

10 Reps of Each Movement

Power Clean TNG

rest 45 sec

Push Jerk TNG

rest 45 sec

Power Snatch TNG


rest as needed


Hang Squat Clean

rest 45 sec

Hang Squat Snatch

rest 45 sec

Overhead Squat

rest 45 sec

Hang Squat Clean Thruster TNG

GOAL: Breathe and work on perfect tng efficiency.

- Keep Contractions very light, lose grip and relax

B) 500m Row for 5 sets rest 3’ between sets.