Hang Squat Clean 1×3
Use the heaviest weight you can for the set.
Establish a 3RM for the day.
The focus should be active hamstrings/lats during the hang while driving through mid-foot and reaching triple extensions before dropping under the bar.
Work up to a 3 RM. Hang position is anywhere above the knees, complete unbroken.
Try and reach a heavy 3 rep in 5-6 working sets (not including light warm up set).
Clean Deadlift 3×3
Use the same weight for each set. Rest as needed between sets.
90% 1RM Clean
Work up to a comfortable heavy set.
Stay tight! focus on keeping hips low, chest high and smooth bar path.
42-30-18 reps, for time of:
Deadlift, 155/105 lbs
Box Jump Over, 24/20 in
STIMULUS and GOALS
Stimulus for today’s workout is moderate-steady pacing while monitoring lower body fatigue. Weight is light, and movements are quick, so the posterior chain is going to light up fast. Remind athletes to stay calm, breathe and keep rest short between breaks.
Emphasize to athletes about staying tight/active in their lats and low back. It can be really easy to throw form out the window here for speed since weights are light. “Smooth is Fast, Fast is Smooth.”