Med ball chest pass
Med ball granny shot (overhead)
Deficit Clean Deadlift (stand on 35# plates)
Power clean high
Power clean mid
Power clean low
Metcon (18 Rounds for weight)
Power Clean Waves
5-3-1 x 3
3-2-1 x 3
*There are 18 total sets of power cleans.
**Increase load every wave.
***There is ample amount of time to develop the movement. Resist big jumps, create a crisp movement, then challenge the consistency with weight.
****If you peak early, drop to 60% of your heaviest weight and complete the remaining waves with a deep focus.