STRENGTH
Clean Complex – clean pull, hang power clean, power clean (10 Rounds for reps)

10 x on the :90
1 Clean Pull
1 Hang Power Clean
1 Power Clean
*building

GOALS + GUIDANCE: A weightlifting complex is a great opportunity to dial in your form and technique. The clean pull is to focus on straight arms and keeping the bar close. The hang power clean helps to focus on a speedy jump and fast elbows to the rack position. Then you combine both movements, and their focuses, to hopefully execute a mean-looking power lean! Start at a lighter weight (6/10 effort) and make small builds from there. Per ushe, only increase your weight if your technique is spot on. Record your weights.

CONDITIONING
“Air” (AMRAP – Rounds and Reps)

AMRAP 10
Up Ladder by 2 Reps
2 Hang Power Cleans
2 Box Jumps

MCx: 135/95, 24″
MAx: 115/75, 20″
MVx: 75/55, step ups 24/20

GOALS + GUIDANCE: For today’s AMRAP, add two reps every round of hang power clean and box jumps. Find a steady pace from the beginning (don’t go out guns blazing,) and try to maintain it without slowing down. Choose a weight you can cycle for at least six reps. Target the round of 16 and 16. Record total rounds plus any extra reps.