I. Strength and Skill
4 sets AFAP
3 Deadlift @88%
60-62% of T2B Max
5 sets AFAP
5 Deadlift @75%
50-52% of T2B Max
II. Weightlifting Weakness Work
A. Strength Group
(If your Clean max is > than 92% of your Front Squat max):
Every 90s for 5 sets: 1 Fast Front Squat @88%
- Use everything you use when you clean heavy, from shoes to sleeves to your favorite bar and belt. Focus on control during the descent and absolute speed on the transiton and ascent.
B. Technique Group
(If your Clean max is < than 92% of your Front Squat max):
Every minute on the minute for 5 minutes: 1 Muscle Clean + 2 Clean Pull Unders @40-45% of clean
- Focus on violent acceleration at the hip during the muscle clean.
- For the pull unders, pause while in triple extension, then use your traps to pull down under the bar. Focus on pulling elbows high and keeping bar close. There should be no vertical movement after pausing at triple extension. No pausing in the hole, focus on speed out the hole during the "recovery".
Every 5 Minutes For 25 (5 sets):
0:00 - 3:00
1 Legless Rope Climb
14 Lateral Box Jumps 24/20
14 Alt. Hang Power KB Snatch 53/35
3:00 - 5:00
20/16 Cal Bike