WARMUP

STRENGTH

Power Clean

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Low-Hang Power Clean

MOVEMENT FOCUS

Clean Pull

• Video: Click Here

Low-Hang Power Clean (Below Knee)

• Video: Click Here

Sets 1-3: 60-63-66% of 1RM Clean

Sets 4-6: Build to a Heavy Compex

WOD

“Ecod”

3 x AMRAP 4min

15 Burpee Box Jump Overs (24″/20″)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 155/105

Round 2: 135/95

Round 3: 115/85

-Gym class –

135/95

115/85

95/65