Strength
Fitness: Clean deadlift + hang clean. Work to a heavy single then back off ~20% and work technique.
Performance: Work up to a heavy triple clean, then two drop sets at -5% & -10%.
Conditioning
Every 90 Seconds for 8 Rounds (12 minutes) complete complex of:
- 4 Deadlifts
- 3 Hang Cleans
- 2 Front Rack Lunges (1L/1R)
- 1 Jerk
If possible add weight each round. Power cleans are allowed but not required.