Clean 3×2 at 80% 1RM

* Rest 1:30 between sets.

After athletes warm up, they will use 3 sets of 2 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. Have newer athletes Power/catch as low as they possibly can if they are not comfortable yet.
Record each set as 1 of your scores for load
Focus on catching and driving out of the bottom with a strong core while pressing up on the bar like a Thruster.

Clean Deadlift 3×3

Use the same weight for each set.

* Rest 1:30 between sets.

90% 1RM Clean

After the Squat Cleans, athletes will transition right into the deadlifts. They will use 3 sets of 3 Clean Grip Deadlift (Clean set up). 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 on setup and fishing the deadlift to full lockout without bending the arms. Weight should be moving smooth and controlled while keeping a straight bar path.

For time:

50 Double Unders

25 Kettlebell Swings, 53/35 lbs

5 Front Squats, 185/125 lbs

40 Double Unders

20 Kettlebell Swings, 53/35 lbs

4 Front Squats, 185/125 lbs

30 Double Unders

15 Kettlebell Swings, 53/35 lbs

3 Front Squats, 185/125 lbs

20 Double Unders

10 Kettlebell Swings, 53/35 lbs

2 Front Squats, 185/125 lbs

10 Double Unders

5 Kettlebell Swings, 53/35 lbs

1 Front Squat, 185/125 lbs

Stimulus is moderate intensity and steady pacing. Athletes should be mentally prepared to attempt each set of each movement in unbroken sets or two sets on the larger double under and KB sets, moving to one set on smaller sets and all front squat sets. Purposeful focus on breathing on all movements will keep athletes moving steady through this workout.

GRIPPY! Use the time between movements to shake out the arms.