Lower Body Strength:

Every 2 minutes for 10 minutes (5 sets):

4 Deadlift at 70-75%

MetCon:

“Hail Mary”

4 Rounds

2-minute time block:

Max Unbroken Cleans

Max Lateral Bar Burpees with remaining time

—1 minute rest/weight change—

*decrease weight each round…cleans can be ANY STYLE: power cleans, squat cleans, hang power cleans, hang squat cleans, you can mix and match in the round and/or from round to round…basically once the barbell starts moving you can use any style to complete your unbroken reps, once you stop then you have burpees…score is total reps: cleans + burpees

*Pace Goal: empty it out and see what happens :)

Beginner: 1 minute of max muscle cleans with PVC, training bar or empty barbell, one minute up downs

Intermediate: 115/75, 95/65, 75/55, 45/35

Advanced: 155/105, 135/95, 115/75, 95/65

Sport: 165/115, 155/105, 135/95, 115/75