6413 Burden Blvd.
Pasco, Washington 99301

Wednesdays Training – 10/14/15

October 13, 2015






6×2 Cleans
Build up to heavy double.


2 Rounds For Time
50 air squats
40 abmats
30 wall balls 20/14
20 chin ups
10 Hang Power Cleans 95/65

Core/Cool Down

Coach Shane’s Tip:


WARM UP IS CRITICAL! Do not muddle your way through your warm up prior to doing heavy cleans. Be purposeful in your movements and get the body ready for the CNS hit its gonna take from these cleans. Focus on technique and keeping the bar close through the pull. You can drop and reset for each rep.


Pay attention to how you attack those air squats and how much intensity you give them as they could come back and bite you in the ass during the wall balls. Have a strategy. Make sure you are getting fully extended at the bottom of those chin ups as well…NO HALF REPS!!!

Get some gang!!


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