FRIDAY

A. Primer

5 min EMOM

2 Clean Pulls

1 Tall Hang Squat Clean

Progressively warm up the weight

B. 7 Sets @ 1:30

1 hang power clean

1 hang squat clean

Increase as you go

C. 5×3

Paused front squats

2:15 sets

Optional D:

5 Rounds

1:30 work, :45 rest

Echo bike calories

The primer is designed to work your straight bar path and switch on your explosiveness. The key to part B is going to be the re-grip, build as you can but don’t increase if the lift was sketchy.

Increasing the intensity by adding in the pause this week. Aim for just below what you would normally do for a 5×3 and make sure you hit that pause at the bottom for a full 2 seconds.