A) Clean pulls 1.1.1 x3 rest 10 sec/2 min

B) Every 90 seconds perform 1 power clean + 1 hang squat clean + 1 jerk; 6 sets

C) Front Squat 4-5×3 @ 30X1; rest 90 sec (heavier than 12/2)

+

500m row all out 100%

– rest 90 sec on rower

500m row all out 100%

 

– Clean pulls should be over 1RM clean

– Warm up to the clean complex well, should start heavyish and add weight each set if able

– Raise heals on FS if mobility issues in hips or ankles, upright torso is goal

– Compare 500m row times.