Skills
3-stop clean deadlift (1” off floor / knee / power position) 2×3
Tall clean (on toes) 2×3
Strength
3 Position Clean
(floor / knee / high hang)
Sport: 6×1+1+1 @ 75-80% of 1RM clean
Life: 6×1+1+1 @ 70-75% of 1RM clean
Fundamentals: 6×1+1+1 – same weight across all sets
Metcon
Sport:
AMRAP 12:00
8 deadlifts 225/155
8 box jumps 24”/20”
8 TTB
Life:
AMRAP 12:00
8 deadlifts 205/145
8 box jumps 24”/20”
8 KTE
Fundamentals:
AMRAP 12:00
8 deadlifts – choose load
8 box jumps
8 hanging knee raises
