A. Clean Grip Deadlift plus hang power clean plus clean x 1.1.1 x 4 sets
Advanced: Warm up to approximately 80-85% of your max clean and do all reps of the cluster set at that weight. Remember that the more advanced you are with the clean, the more neuromuscular efficiency you display, which means doing your sets at a slightly lower percentage.
Rest 2 minutes between sets.
Intermediate: same complex but at 85-90% of your 3 RM x 4 sets
Beginner: 2. 2. 2 (This means, 2 clean grip deadlifts, then 2 hang power cleans then 2 cleans) x 4 sets
B. For those working on getting that first kipping toes to bar or for those of you working on consistency and accumulating more volume.
If you can do 20 Toes to Bar unbroken, skip B and go to C.
You have a 20-30 sec eccentric chin up? 10 min of toes to Bar kipping practice
If you do not have a 20-30 sec eccentric chin up, please do 5 ring rows @ 51x1 x 3 sets; rest 60 sec.
C. For Time:
21-15-9
Thrusters 65/95 lbs
Burpees
Toes to Bar x 40
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