Skills
3×3 3-stop clean deadlift (1″ off floor / knee / power position)
3×3 barbell jump from power position for max height (clean grip)
Strength
Power Clean + Clean (Singles to Max)
Sport:
2×1+1 @ 70%
2×1+1 @ 75%
2×1+1 @ 80%
1×1+1 @ 85%
Then
Singles to max
Life:
2×1+1 @ 70%
2×1+1 @ 75%
2×1+1 @ 80%
1×1+1 @ 85%
Then
Singles to max
Fundamentals:
10×1 power clean + front squat – building to moderately heavy
Metcon
AMRAP 16:00
3 power cleans 225/155
+
1 round of “Mary”
Life:
AMRAP 16:00
3 power cleans 185/125
+
1 round of “Cindy”
Fundamentals:
AMRAP 16:00
3 power cleans – choose weight
+
1 round of:
5 jumping pull ups
10 push ups
15 squats
