Warm-up: 200m Run then 3rds of:

3 Romanian Deadlifts

4 Muscle Clean

5 Power Clean

6 High Box Step-up

20sec Dead Hang Hold from Rig

Strength: Deadlift

6×60% 4×70% 2×75% 2×80% 1×85%

Rest 2min between sets


As Many Rounds and Reps as Possible in 12min of:

Power Cleans

*Every 2 minutes including 3, 2, 1 Go! complete:
6 Toes to Bar
6 Box Jumps 24/20

Rx 155/105


If you reach 50 power cleans before 12min, your workout is over. Do not accumulate more volume. The power clean should be on the slightly heavier side to a point where you are doing singles pretty early. It shouldn’t be so light that you can touch and go a bunch of sets.

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