3 Sets of 3 Reps - Pausing Clean Pulls
*Two pauses, both for a full second at each position before finishing with a strong high pull:
Pause #1 - 3 inches off the floor
Pause #2 - Just past the knee
Set #1 - 80% of 1RM Clean
Set #2 - 85%
Set #3 - 90%
Every 5:00 x 5 Rounds:
3 Power Cleans (225/155)
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
12/9 Calorie Assault Bike
Record all five times, with our slowest being our score for the day.
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.