Power Clean 4×4
Start near 80% based on how you feel and climb if it stays smooth. Try not to get caught up in moving maximal weight. It’s time to clean the movements up while getting comfortable with repeating moderately heavy weight. Drop and reset each rep.
1) Back Squat: 1X5@60%, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@102.5%
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%
Single Arm KB Thrusters 53/35# (divide reps equally between each arm)
EMOM for 10 Minutes:
Even: Row 250m
Odd: 12 KB Swings 70/53lbs