Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
1 Clean from 2″ below the knees off blocks + 1 Front Squat
Â
Immediately followed by …
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1.1 (continue to build in weight)
Â
Immediately followed by …
Every 2 minutes, for 8 minutes (4 sets):
1 Clean Pull + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean lift-off, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)”
Â
Metcon
Every 90 seconds, for 21 minutes, complete:
Max Assault Bike Calories x 30 seconds
Â
Accessory Work
3×10 crusher press situps