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 )