Power Clean 3-3-3

Use the heaviest weight you can for each set.

* Rest 1:30 between sets.

65-75% 1RM Clean

After athletes warm up, they will use 3 sets of 3 Power Cleans. Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other.

If Athletes are new or missed, then use a lightweight that feels good and looks good.

Record each set as 1 of your scores for load

Stay within the weight ranges (65-75%) and maybe towards the lighter side if reps are not looking clean and smooth.

Front Squat 3×3

Use the same weight for each set.

* Rest 1:30 between sets.

80% 1RM Clean

After the Power Cleans, athletes will transition right into the Front Squats. They will use 3 sets of 3 Front Squats at 80% of 1RM Clean. Make sure athletes hit a few light sets to warm their squats up before.

If Athletes are new or missed, then use a lightweight that feels good and looks good.

Record each set as 1 of your scores for load

Focus is on proper setup and straight bar path through the squats. Keep the elbows high, tight core, pull into the squat with your hamstrings, and explode out of the hole.

Teams of 2 – for time:

100 GHD Sit-ups

30 Sandbag Cleans, 150/100 lbs

10 Sandbag Carries, 150/100 lbs, 50 ft

GHD Sit-ups / V-ups
Sandbag Cleans / Power Cleans, 185/125 lbs
Sandbag Carries / Dumbbell Farmer Carries, 70/50 lbs

STIMULUS and GOALS
Stimulus is moderate-high intensity throughout. Athletes can split reps however they desire, ensuring both partners can keep an optimal pace for a sustained effort across each station.

Athletes want to move with a purpose and communicate to one another to keep transitions smooth with minimal lost time.