DCF Comp Sat

High Hang Clean + Above Knee Clean+ Below the Knee Clean
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%

Notes:
- Focus on moving the bar into the hip, not the hip in to the bar
- Even on the second lift be patient getting the bar to your hip

\\ Started at 145lb, worked up to 165, speed felt good, getting the bar in a good position after the second pull

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Clean Pull
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1.1 @ 105%
Set 4.) 1.1.1 @ 105%
Set 5.) 1.1.1 @ 110%
Set 6.) 1.1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.

Notes:
-Work on pulling your knees out of the way of the bar.
-Be as patient as possible before you finally "explode"

\\ Started at 225lb, worked up to 265, went a little heavier last week, these felt ok

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5 minutes @ 80%
12 Alt KB Snatches, 1pd
8 Box Jumps

...rest 2 minutes...

5 minutes @ 80%
30 Double Unders
20 Alternating Lunges

...rest 2 minutes...

5 minutes @ 80%
5 Pushups
10 Unbroken Butterly Pullups
20 KB Swings, 1pd

...rest 2 minutes...

5 minutes @ 80%
12 Atl KB Snatches, 1pd
8 Box Jumps

Notes:
- Last set and first set should be the exact same

\\ 3+18 (1.5p KB by accident)

4+30

3+15 (1p KB)

4 (1.5p KB)