WARM UP WITH THE FOLLOWING:
3 Rounds
3 reps of each movement with clean grip
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Clean Land (2″, 4″, 6″)
5. Clean Drop
6. Hang Power Clean (from the knee)
THEN:
1 REP MAX POWER CLEAN
THEN:
10 ROUNDS
.30/30 ON THE ROWER