TECHNIQUE
Tall Clean
2 x 5

Segment Clean
(1s Pause At Knee)
2 x 2 @ 65%
3 x 1 @ 75%

Clean
5 x 1 @ 75-85%
For quality: increase weight only after a set with good technique

If unable to perform squat clean, do power clean + front squat

METCON
For Time:

30-20-10
Hang Power Cleans (42.5/30)
AbMat Sit-ups
Reverse Lunges (42.5/30)
AbMat Sit-ups

Time Cap: 18:00
Goal: 15:00

SCALED
(30/22.5)
Regular Sit-ups