3 rounds:
3 Clean lift offs to knee
3 halting clean DL
3 Clean high pull (hip contact focus)
5 sets
clean lift off (2 sec)
+
halting clean DL (2 sec)
+
5 sec descent
x 3 reps
rest 1:00
Ladder drills x 4 trips w/ sprint out of ladder each trip down
3:00 ON 3:00 OFF
3 rounds
6 Hang Sq clean (115/75)
20 Dubs
(clean is priority)
Total rounds and reps at end of workout