summer pump week 4 day 5

  • 4 Sets
    • 2 pause clean deadlift *pause at knee, adjust then finish
    • 2 clean pulls
  • 2 x 4  : tempo sumo deadlift
  • 3 sets :
    • 10 db push press
    • 12 kb upright row
    • :60 sandbag bearhug

5 rounds : e3mom

  • 9 deadlift
  • 6 hang power cleans
  • 3 push jerks
  • 50 double unders (:30 practice)

rx (135/95)

complete barbell unbroken or work on efficiency

  • 8 deadlift (rest)+ 1 deadlift into the hang cleans
  • 5 hang cleans (rest) + 1 hang clean into shoulder to overhead