OLYMPIC LIFT: CLEAN PROG. & METCON

OLYMPIC LIFT: CLEAN PROG. & METCON
Primer
1500m Row
1500 Ski Erg
PVC Dynamic Warm-ups
 
Tempo Progression
(Squat) Cleans - 7 Rounds 
On the 3:00 
2x8 @55, 60%
2x5 @72, 75%
3x3 @81,84,84%
Complete 15 BB Leg Raises each round with weight that is on  the bar
 
Superset: 4 Rounds
10-8-8-6 (115-135-155-155)
Overhead Squats
Thrusters
 
METCON: 4 Rounds
21-18-15-12
Assault Bike (Cals) 
Deficit Snatch Deadlift (165/95)
D-Ball Over Shoulder (100/50)
Parallette Push-ups