6413 Burden Blvd.
Pasco, Washington 99301

Fridays Training – 12/4/15

December 02, 2015










Clean Complex
1.) Power Clean
2.) Hang Full Clean
3.) Full Clean

1.1= perform 1 rep then rest 10 seconds and perform another rep.
1 rep is entire complex.

4RNFT (rounds not for time)
Farmers Carry – 50 meters (KB or DB)
12 Back Rack Walking Barbell Lunges 135/95
6 ring pushups

Clean Complex – if athlete is unfamiliar with full clean then have them drill high hang into full clean and concentrate on drilling position.
Barbell Lunges – scale weight or do away with bar altogether and use KB’s or just bodyweight.
Ring pushups: scale to parallettes or regular pushups.

Core/Cool Down
Coaches Choice

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