A. Specific
5 Muscle Clean
(Focus on leg drive and proper bar path)
5 Tall Power clean
https://youtu.be/YhGbp1wp8Ls
5 Halting Power clean*
* Pause in high hang position
—Load a comfort weight on the barbell—
2 sets @Ascending
3 clean pulls
1 tall power clean
3 TNG Power cleansPower Clean (5×5 TNG @ascending)TC: 12 min
Score: Heaviest Weight
Scaling options
Beginner
5×5 Power Clean @ light ascending to moderate
Intermediate
5×3 TNG @ ascendingMetcon (AMRAP – Rounds and Reps)AMRAP 20minutes
12 Burpee to 8/6″ Target
400m RunTC: 20 min
Score: Rounds and Reps
Scaling options
Beginner
9 Burpees
200m
Intermediate
9 Burpee to 8/6″ target
400m Run
Perform
21 Bench press @50%
15 Burpee to target
9 Cal Echo Bike