Strength
Every 1:30 x 10 sets:
- Slow clean pull + hang power clean + :03 pause in receiving position + front squat from pause + :03 Pause in bottom of squat
Click here for a demo of the complex.
Conditioning
In teams of 3, each athlete occupies a station, complete as many rounds as possible in 12:00:
- Station 1: Power Clean x 7 (115/75)
- Station 2: 20m Forward Crawl
- Station 3: Rest