Skill

Clean Positioning

Alternating On the Minute x 10 (5 Rounds):
Minute 1: 2 Pausing Deficit Clean Pulls (45lb Plate)
Minute 2: 50' Handstand Walk / 3 Wall Walks / 20 Shoulder Taps

Sets: 60-65-70-70-70% of 1RM Clean

Work

“ECOD”

3 x AMRAP 4:
15 Burpee Box Jump Overs @ 24/20
21 Power Cleans / Hang Power Cleans at lighter load
27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

CompTrain

On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Complex