Wednesday: “plywood” w/ partner option.

Pivot Barbell Flow :15-:20 each

• Good morning

• Back squat

• Elbow rotations

• Press w/ reach

• Stiff leg deadlift

• Front Squat

Focus:

Power clean catch 

Teach the receiving position of the power clean as

Butt back 

Feet flat 

Knees out 

Elbows up

Workout

Hang Power Cleans 

On the 2:00 x 5 Sets: 

8 Hang Power Cleans 

‍

Start First Set at 40% & Build 

‍

"Plywood" 

"3 Rounds of 

5 Deadlifts 

5 Hang Power Cleans 

5 Front Squats 

…Rest 1 min

2 Rounds of 

10 Deadlifts 

10 Hang Power Cleans 

10 Front Squats 

…Rest 1 min

1 Round of:

15 Deadlifts 

15 Hang Power Cleans 

15 Front Squats 

Barbell: (115/85)

Partner edition:

• You go I go

• No rest between rounds.

• Partitioned however you want.

After Party

4 Sets

10 Alternating DB goblet curtsey squats

20 Hollow body rocks