1) Muscle Clean 3 x 3
2) Pause Clean (pause in receive for 3 seconds) + Clean: (1+1) x 5 sets.
*Work up to a medium weight.
3) Clean Deadlift at 2” deficit: 3×5
*Every 4 minutes, run 400m. Your rest is whatever is left of the four minutes after the run. Try to maintain the same effort throughout.