3-Position Clean (Floor, Below the Knee, above the knee)




Sets start every 3 min


%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Our third time hitting the clean complex in this cycle.  Weight stays same as last time but reps go up.  With the increase in reps, we will increase the length of each round to 3 minutes to allow proper recovery.  Focus FAST hip extension, and then getting those elbows in front of the bar as quick as possible.



200M Run

50 Double Unders

15/10 Cal Row

Aim for a pace that lets you move through the entire 15 minutes pretty much non-stop.


Scaling Options:

Run -> 250M Ski Erg

DUs -> attempts through 50 rope contacts


Cool Down:

Calf stretch on rig – 1 min per side


Couch Stretch – 3 min per side

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