Compete
Squat + Vertical Pull
Every 3 min x 5
A1. 1 Pause Squat Clean, Below the knee + 1 Pause Squats Clean, above the knee + 2 Front Squats
A2. 6-8 Tempo Chin-ups, 2 sec pause at top, 3 sec down on each rep
*Weight for clean complex should start at about 10-15% less than last time and increase load if you can. On last set of complex complete a max set of front squats
Perfom
Squat + Vertical Pull
Every 3 min x 5
A1. 2 Pause clean deadlifts, below knee + 2 Hang Power Cleans + 3 Front Squats
A2. 6-8 Banded Pull-ups or 3-5 partner assisted pull-ups
*Weight for cleans should be heavier than last time. Complete a max set of front squats on the last set. Stop at 10 reps
Fitness
Squat + Vertical Pull
Every 3 min x 5
A1. 8-10 Kettlebell Cleans
A2. 6-8 Banded pull-ups or 10 ring rows
*Kettlebell cleans should be challenging
Conditioning (All Athletes)
4 Rounds
Kettlebell Goblet Reverse Lunge x 8 each leg
>Single arm Kettlebell Row x 8 each arm
Run 400 Meters
Rest 1-2 min
Sub for Run: Row 500/400 or Bike .7/.6
Accessory
3 Sets
Side plank clam shell x 10 each side
Prone scap retraction x 10
