Warmup

Core – x2

20 plank hands to elbows

30sec plank

Rest 30 sec

Strength

6 Sets of 2 Repetitions:

3-Pause Power Clean*

Three Pauses, each for two seconds:

A) Knee-Level

B) Jumping Position

C) Receiving Position

Sets 1-2 – 55% of 1RM Clean

Sets 3-4 – 60% of 1RM Clean

Sets 5-6 – 65% of 1RM Clean

Wod

15 min

Ascending ladder

1 power clean 225/155

30 double unders

3 bar muscle ups

2 Power cleans

30 du

3 bmu

3 power cleans

30 du

3 bmu

Etc…

Recovery x2

Jog 400 m

15 ghd