Level 1

For Time

5 Rounds of the triplet:

5 Hang power Clean

10 Jumping Squats

5 Push Press

-rest 1 minute-

4 Rounds of the same triplet

-Rest 1 minutes-

3 Rounds of the triplet

Level 2

For Time

5 Rounds of the triplet:

5 Hang power Clean 65/45#

10 Jump switch lunges

5 Push Press

-rest 1 minute-

4 Rounds of the same triplet

-Rest 1 minutes-

3 Rounds of the triplet

Level 3

For Time

5 Rounds of the triplet:

5 Hang power Clean 75/53#

10 Jump switch lunges

5 Push Press

-rest 1 minute-

4 Rounds of the same triplet

-Rest 1 minutes-

3 Rounds of the triplet

Level 4 Rx

For Time

5 Rounds of the triplet:

5 Hang power Clean 95/65#

10 Jump switch lunges

5 Push Press

-rest 1 minute-

4 Rounds of the same triplet

-Rest 1 minutes-

3 Rounds of the triplet

Motivation

Strength

Deadlift Cluster Sets 3 X 3-2-1 @80% rest 15, rest 90/set

^simple, right?

Lets say my max deadlift is 1000 pounds(ha):

I’ll take 800# and hit 3 reps, rest 15 seconds, then 2 reps, rest 15 seconds, then a final rep.

Then, Ill rest 90 seconds and repeat that whole thing 2 more times.

Deadlift clusters are a great way to up our volume while staying in control of form, Hopefully we will work up to doing 5 sets of this. That said, this will be a rough strength today, since it’s something new. If you don’t feel up for it while you’re warming up, feel free to lower the weight.

 

Strategy

Get more Awesome: