Slap Shot

 

Strength:

 Squat Clean, 5 sets of 3 reps

Metabolic Conditioning: 

3 Rounds for Time: 10 Front Squats, 10 Chest-to-Bar Pullups

For the squat cleans, choose a weight that represents 90 - 95% of your one-repetition maximum.  If you do not know your one-repetition maximum, or are unfamiliar with the Squat Clean, start at a light weight and work your way up to a heavy (for you) triple.

For the metabolic conditioning portion, choose a weight that will allow you to complete at least half of the front squats unbroken during any given round.  While the prescribed weights are 165-lb. for Men and 115-lb. for Women, choose and weight that suits your ability level.  For chest-to-bar pullups, do as prescribed, or choose a suitable variation, such as banded pullups, jumping pullups, or ring rows.  As always, use your head, and ask the Coach for assistance if you are ever unsure.

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