10.22.12

Strength: Level I: Power Clean 5 x 3 (add 5#-10#). Level II: Clean Complex #2. 3-Position Power Clean Build-Up (3 sets) then 3 x (1+1+1+1) Hang Power Clean, Front Squat, Hang Clean, Clean. *Refer to 10.3.12. Conditioning:  Using 75% of your top set of Power Cleans or Cleans, work your way up the ladder as far as possible within a 7-minute time cap: 1 Clean, 7 Burpees, 2 Cleans, 7 Burpees, 3 Cleans, 7 Burpees, 4 Cleans, 7 Burpees, etc.