A. Muscle clean x2 + Power clean x2 + Squat clean x2
4x(2+2+2); Building; Rest 90-120s
•Hang onto the bar between reps.
•Focus on really feeling the difference between clean variations.
•Prioritize positions over load lifted.
Record weight used.
B. E2min for 8 sets:
1 min assault bike/row @ 80%
4 power cleans + 3 front squats + 2 shoulder-to-overhead (tough)
•80% pace should be enough to be breathing heavy but shouldn’t impact barbell too much. Think of it like going ~10s slower than your 2k row PR pace.
•Keep barbell complex unbroken.
•Start moderate on barbell and increase weight per set.
Record weight used and pace on cyclical pieces.
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