Clean Skill Warm up:
5x3 Tall Cleans
On toes, initiation with arms. Focus on bar/body relation. Stay close, pull under.
3 cleans with a 3 second tempo ascent from knee to hip.
Focus on keeping whole foot connected to ground, once in vertical, extend, pull, move fast. This is for us to resist on temptation on pulling early.
12 Deadlifts 155#105#
9 Hang Power Cleans 155#105#
6 Shoulder to Overhead 155#105#
This is a benchmark workout. Treat this just as you would the open. With something on the line. Don't slow down.
6x: 500m Row/ 2 Min Rest Give these all you have.