Strength: Using one unloaded bar, warm up with 5 Deadlifts, then 5 Hang Power Cleans, and 5 Front Squats. Increase load and repeat 4x (suggested loads are: 95#, 115#, 135# and 155#/55#, 65#, 85#, 105#).
Then, max reps for 1 minute each (complete each lift before moving onto the next type of lift with no rest between):
- Dead Lift (95/65#)
- Hang Power Clean (same load)
- Front Squat (same load)
Rest 1 minute after each round. Complete 6 rounds. Score is combined reps from all lifts and all rounds.
