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)
3 rounds of:

  • 3 Power Clean – 80% of your Double
  • 7 Box jump
  • 9 Wall Ball

Cash-out: 40 DUs