- This is the final week of this four-week cycle, so go heavy!- Build to a 1-rep-max squat clean.- Take no more than 3 attempts at any given load.- For Accessory - I, use 60% of your best lift of the day to complete as many reps as possible in 3:00.
3 sets:30 mountain climbers5 wall squats- Hold the bottom of the squat for :03.1 set:10 hang muscle cleans10 tall power cleans5 pause front squats10 tall cleans10 squat cleans- Use an empty barbell.6-8 sets:1 pause power clean (knee)1 squat clean- Build in load to your first working set.- Rest :30-1:00 between sets.
On a 20:00 clock:Build to a 1-rep-max squat clean
AMRAP 3:Squat cleans- Use 60% of your heaviest clean of the day.