"Power Clean Complex + AMRAP"(9.3.2010)

Split Snatch, a good alternative to the Squat Snatch!

I.Hours for Monday, September 6th, 2010, Labor Day:
Morning Hours: 7:30 am(On Ramp), 9:00 am(All Levels), 10:00 am(All Levels)
Afternoon Hours: 4:30 pm(On Ramp), 5:30 pm, 6:30 pm

II. Dynamic Mobility Warm-Up:
Psoas Hip Extender(Split Jerk Position)
Butt Kicks
90 Degree Quad Stretch
High Knees
Shoulder Extensions(Straight Bar)
Carioca
Spiderman Lunge
Jumping Jacks

III. Strength and Metabolic Conditioning Workouts of the Day:
A. 2 Mid Thigh Power Clean + 1 Deck Power Clean x 5 sets @ 70% of 1 Rep Max
*Get Following Weights from December 31st, 2009, April 16th, 2010, and April 23rd, 2010*
*Concentrate on speed of the bar and pulling yourself under the bar. Form and Technique is paramount during this strength progression.*
B. AMRAP 12 Minutes of:
7 DB Push Press @ 40 lbs/25 lbs
12 Box Jumps @ 24/20

*Scaling Options for DB Push Press*
Advanced: 40 lbs/25 lbs
Intermediate: 30 lbs/20 lbs
Beginner: 25 lbs/15 lbs

*Big Dawgs Added Bonus*
Do the Following As Fast As Humanly Possible:
50 GHD Sit-Ups
50 Back Extensions

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