Skills
2×3 3-stop clean deadift (1” off floor / knee / power position)
2×3 tall clean (on toes)
Strength
Power Clean
Sport / Life: 2 @ 60% / 2 @ 65% / 2 @ 70% / 2 @ 75% / 2×2 @ 80%
Fundamentals: 5×2 – gradually increasing weight with each set
Metcon
Sport
3 sets of AMRAP 4:00 / 1:00 Rest
3 hang power cleans 155/105
6 alternating pistols
9 push ups
Life
3 sets of AMRAP 4:00 / 1:00 Rest
3 hang power cleans 135/95
6 alternating jumping lunges
9 push ups
Fundamentals
3 sets of AMRAP 4:00 / 1:00 Rest
3 hang power cleans – choose load
6 walking lunge steps
9 push ups
