Weightlifting Strength Development, Speed & Skill

Work up to a heave 3 Reps:

Hang Squat Clean

Athletes should perform today’s heavy 3 reps unbroken. Rest as needed between sets.

Weightlifting/Monostructural Conditioning, Mid-Long Duration

“Spike”

AMRAP 15, in Teams of 2:
50 Power Cleans
100 Double Unders
50 Wall-Balls
100 Double Unders

All work divided.

PC: SC=60% 1RM, RX=135/95, RX+=155/105
WB: SC=light for fast reps, RX=20/14, RX+=30/20
JR: SC=100 singles/person, RX/RX+=Dubs