ATHLETE

A. 5 Sets:
3 Position Power or Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

B.  15-10-5:
Power Clean (135/95) (115/80) (95/65)
HSPU or Pushup + HS Hold
Directly into…
15-10-5:
Hang Power Clean
Ring/Box Dips

BARBELL CLUB

A. Clean
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

B. Squat
1×1 Back Squat, Heavy
1×10 Back Squat, Heavy
1x1Back Squat, Heavy
1×20 Back Squat, Heavy
1×1 Back Squat, Heavy
1x30Back Squat, Heavy
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets.