Strength – Full Clean – 3x3x5 – 3 positions for 3 reps and 5 sets; with and incremental increase in weight each set. Positions are from the ground, just below the knee, and above the knee. All are to a full squat. So, one rep consists of a pull from the floor, from below the knee, and from above the knee. Complete 3 reps to equal 1 set.
DL – 225/155#
12 min cap
*Bonus* Deficit PU and front rack weighted lunge at 24/16K