- For today's Main Lift, build to a heavy set of the complex, keeping each set unbroken.
- Begin your first working set between 60-70% of your best clean and leave 10-20 lbs of room to add more weight on your 5th and heaviest set. DO NOT go as heavy as possible.

- For Accessory - I, choose the option that reflects your weakness in the clean. If you have trouble deadlifting the bar quickly, perform the pulls. If you have trouble standing up heavy cleans, perform the squats.
- For Accessory - II, choose loads that allow for unbroken sets and quick transitions. This should feel like "heavy" accessory work at a pace that elevates the heart rate.

3 sets:
15 jumping jacks
10 PVC pass-throughs/hang muscle snatches/hang power snatches
5 seated box jumps
– Use a PVC.
– Progress to a new PVC exercise each round.

1-2 sets:
5 BTN push presses
5 BTN push jerks
5 hang muscle snatches
5 hang power snatches (pause at the mid-thigh for :02)
– Use an empty bar.
– BTN = behind-the-neck

3-4 sets:
3-5 hang power snatches (building)
– Pause with the bar at mid-thigh for :02.

Choose oneof the sessions for Accessory - I:

5 sets for load:
3 deficit clean pulls (2 in)
- Rest 2:00-3:00 between sets.

OR

5 sets for load:
3 tempo front squats (:03, :01 hold, stand)
- Rest 2:00-3:00 between sets.