squat clean

Deadlifts, Power Cleans, Squat Cleans

1) Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

2) Metcon Prep:
Make sure Metcon weight is in check. It should be heavy today.

For time:
30 Squat Cleans (185, 125)
”Power Elvis”
30 Power Cleans (185, 125)


3-5 Minutes of Light Foam Rolling
3-5 Minutes of Light Static Stretching

Deadlift, Hang Squat Cleans, Burpee Box Jumps

Touch & Go Deadlift: 6-8 sets working up to new 5RM. Rest 2-3:00.

Prep for Metcon!
2-3 Sets of:
3 Hang Squat Cleans
3 Burpee Box Jumps w. stepdown
Rest 60s between sets.
6:00 AMRAP x 2, with 3:00 Rest between AMRAPs:
5 Hand Squat Clean (95,65)
5 Burpee Box Jumps (24,20)
Accessory Work:

Accumulate AMREPs in 5:00 of:
Sumo Banded Pull Throughs
** :15 RKC Plank between each set