Essentials:
A.
18 Sets
Pausing at Knee (3sec) Power Clean x 3 reps BAR
On the min
Rest 5min
B.
For time:
Front Squat x 30 reps
DB Power Snatch x 30 reps
Row x 30 cal.
Fitness:
A.
6 Sets
Pausing at Knee (3sec) Power Clean x 3 rep 65%
On the 3min
*Not touch and go*
Rest 5min
B.
For time:
Front Squat x 30 reps 155/105
Power Snatch x 30 reps 65/45
Row x 30 cal.
Performance:
A.
6 Sets
2-Position Pause Clean x 2 reps
On the 3min
Rest 5min
B.
For time:
Hang Squat Cleans x 30 reps 185/115
Power Snatch x 30 reps 95/65
Row x 30 cal.
+
Competitor Session 2.
5 Sets
3 sec Pausing Back Squat x 5 reps
On the 3min