Tuesday020816

Fitness, Performance Ninja Strength
Pre: 10 min EMOM:
Clean Technique Complex 1 Starting at 95/65# for Ninja’s, lighter for others. 1 Clean Pull, then Crack knees and hold for 5 sec, go to hang position right above knee and hold for 5, go slowly to the ground and complete one squat clean. Go up in weight until technique starts to degrade even a little bit. Don’t go over 70% of clean max. *Keep it light. Think 55-60%. Move flawless

1.5×4 Clean Shrug Pull @80%-85% – 90%-95% – 95% of clean 1RM
2.4×6 Front Squat – 1 ¼ @ 60%-65%-70%-70% (4 count lower ¼ up / all the way up)

Fitness, Performance Workout
Three Rounds for time of:
60m Walking Lunges
30 Burpees