Strength
Clean Grip Deadlift + Power Clean: 8 x 1.1 (10s) . Rest 90s-2:00.
– Complete 1 Clean Grip Deadlift + 1 Power Clean then drop the bar + repeat.
– Add weight each set.
– Rest 10s between clean deadlift + power clean.
– Adv: Work up to 85% of Clean (or higher if feels comfortable)
– Beginner: Clean Grip Deadlifts, 5 x 5.
D) Conditioning
“The Chief”
AMRAP 3:
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*Score = Lowest AMRAP score.
L3: (115, 75)
L2: (95, 65) (Box Push-ups)
L1: (95, 65 Deadlifts) (Box Push-ups)