2024-02-16

• Athletes should try to build in weight across all 3 sets as long as they are moving well.
• Can be power or squat cleans.
• Score: Weight used for each set.

• Hang Power Clean
• Sub Dumbbells

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Squat Cleans

4 Power Cleans @ A Light Weight

2 Power Cleans @ A Moderate Weight

Build To 85%.

• Overview: Spicy, grippy couplet comin' at you today with complimentary hip opening/closing movements, but with some interference on the grip. Keeping this in mind from the start will help you rest less and move more as you chip away at these reps.
• Toes to Bar: 1-2 sets.
• Deadlifts: 1-2 sets.
• Each round has 11 total reps.
• Score: Time to complete work.

• Athletes should keep in mind the grip factor of this couplet when choosing their deadlift weight.
• In order to complete all work in 2 sets or less you must be able to hang onto the barbell and the rig longer than you may want to.
• For those athletes less confident in their grip under fatigue, choosing set sizes for each round ahead of time should help you to get through the bigger sets of each movement without getting slowed down.

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

1 Round:
4 Toes To Bar
4 Deadlifts
2 Toes To Bar
2 Deadlifts