TECHNIQUE
Hang Muscle Clean
1 x 5 (Empty Bar)

Tall Squat/Power Clean
1 x 5 (Light/Moderate)

Beginner – 3-Position Clean
(Mid-thigh, Below Knee, Floor)
7 x (1+1+1)
Increase weight every 2 sets, moderate weight range

*Preferably squat clean, if not possible, do power
Advanced – Build to heavy with good technique, stop once technique breaks down and record weight

METCON
Every 4:30 x 4

Rounds 1 & 3
200m Run
10 C&J (42.5/30)
10/7 Cal Bike or 12/9 Cal Row

Rounds 2 & 4
10/7 Cal Bike or 12/9 Cal Row
10 C&J (42.5/30)
200m Run

RX+
Barbell (52.5/35)

SCALED
10 S2OH (35/27.5)