| 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 |
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