Clean 3-3-3

* Rest 1:30 between sets.

65-75% 1RM Clean

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. Have newer athletes Power/catch as low as they possible can if they are not comfortable yet.
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.
Focus on catching and driving out of the bottom with strong core while pressing up on the bar like a Thruster.

Clean Grip Deadlift 3×3 at 90% 1RM

* Rest 1:30 between sets.

Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
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 all set up and fishing the deadlift to the full lockout without and bending of the arms. Weight should be moving smooth and controlled while keeping a straight bar path.

6 rounds, each round for time, of:

14/11 Assault Bike Calories

7 Thrusters, 115/80 lbs

* Go every 3 mins.

Assault Bike Calories / 12/10 Echo Bike Calories

STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes should focus on having an intentional effort each set and attempt to score the same times across each. Fatigue will compound in this workout, so athletes should anticipate that fatigue and find a pace that they feel as though they would be able to maintain all the way in the 6th. Athletes should be earning at least 90 seconds of rest each set. If they are not hitting this rest requirement, modify the assault bike volume.

Breathing and controlling the heart rate can not be emphasized enough for this one. During their rest, athletes should slowly walk around, trying to control their heart rate.