Strength
Tempo Squat Clean, with pause in catch
3-3-2-2-1-1
Start around 60-70% for triples. Never exceed 80%
Acc
Clean Grip RDLs
5×6@ 70% of 1RM Clean
Conditioning
5 Min AMRAP
200m run 7 Bar muscle up / chest to bar PU / chin over bar PU14 Dual DB / KB box step over
- rest 3 min –
x 3
( continue where you left off after resting )
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