| 4:00 – 5:00 to set up and warm up clean & jerk |
|
| Lower Pulling Strength: (27:00 Clock) |
| Every :90 x 6 (9:00) (ATHLETE CHOICE) |
| 2 Hang Power Clean + 1 Clean from Floor |
| OR |
| 1 Hang Clean + 1 Clean from Floor + 3 Front Squat |
|
|
| STRAIGHT INTO… |
| Deadlift (18:00) (Allowing a little more time here to recover from cleans) |
| 1×3 @ 70% of 1RM (RIR 4-5) |
| 1×3 @ 80% of 1RM (RIR 3-4) |
| 1×3+ @ 90% of 1RM (RIR 2-3) |
|
| METCON: (12:00) INTENT: Sprint |
| 4 Rounds: |
| 20/15 Cal Row |
| 16 Hang DB Squat Clean (Switch every 4) (RX: 50/35) (ADV: Hang DB Squat Snatch) |
|
| OPTIONAL ADDITIONAL WORK: |
| A) Front Squat 3×3 @ 85% of 1RM |
| B) Alternate: 3x — 6-10 Sumo Stance Good Mornings + 12-15 Reverse Hypers |
| B) Banded Mobility and Soft Tissue Work 20:00 |
