Clean Deadlift + Clean Pull + Power Clean + Front Squat + Squat Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 73-75% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 78-80% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 83-85% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 85+% 1 RM Power Clean
*I want this to be “touch n go”. No putting the barbell down.
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @ 100-105% 1 RM Clean
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @ 100-105% 1 RM Clean
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @ 100-105% 1 RM Clean
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @ 100-105% 1 RM Clean
*This is to help strengthen our pull off the floor in the clean. For the clean deadlift, make sure that you lift the barbell off the ground as you would in a clean.
3 Sets:
20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) + 5 Dumbbell Bench Press (HEAVY. Switch to Heavier Dumbbells)
-Rest 60 seconds-
50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 100ft Kettlebell Farmer Carry (do not put the kettlebells down!)
-Rest 2 minutes-
*Put all weights in text box.
Metcon:
5 Rounds (30 min cap)
800m Run
10 Clean and Jerks (155/105)
Scaled:
5 Rounds
600m Run
10. Clean and Jerks (135/95)
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