Clean Work: 3-Position Clean
E1:30MOM5
Perform each set as 1 Floor + 1 Mid-Hang + 1 High-Hang
TOTAL 3 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Clean
Clean Pull Work: Deficit Clean Pulls
Perform on a block riser or 2 plates beside each other.
E2:30MOM3
1st set: 5 @ 75%
2nd set: 5 @ 75%
3rd set: 5 @ 75%
% of Clean
Front Squat Wave
1st set: 4 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 70%
4th set: 4 @ 60%
5th set: 4 @ 65%
6th set: 4 @ 70%
ACCESSORIZE!
Banded Plank
3 sets: 1:00 EFFORT + 1:00 REST
Perform each set with a light resistance band, to failure or to 1:00.