Warm-up & Mobility: 15 Minutes
Strength: Clean – 20 min to work up and skill – focusing on the transition from the knee to power position. Climb to something heavy to feel where the pull and receiving posture changes. (This is not a hang power clean but a full clean from the floor but focusing on making sure all positions are hit once the bar gets to the knee.)
Conditioning: For time:
Buy-in: 40 DUs
Then, (no rest)
5 rounds of:
- 3 Power Clean – 80% of your Double
- 7 Box jump
- 9 Wall Ball
Cash-out: 40 DUs
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