Heavy and simple pain… 😉

In 15-20 minutes work up to your best weight in the following complex:
1 Hang Power Clean
1 Power Clean from the Ground
1 SQUAT Clean from the Ground

Rough idea on build up…

50, 65, 75-80, 80-85, 85-90, 90-95%
(93% + would be a new rep max PR if you can get all three)


1000m Row for time
Rest 1:1 (Takes you 3:45 to row then rest about 3:45)
1000m Row for MATCHING time

How hard can you push and still match your first time???

Justin VanBeek

Written by: Justin VanBeek

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