On Fridays we wear RED ❤️🇺🇸
WEIGHTLIFTING: CLEAN COMPLEX
Every 2:00 x 5 Sets:
2 x (Clean Grip Deadlift + Low Hang Power Clean)
*Rest 10 seconds between reps within each set
Start at 70% of 1RM Clean and build to a heavy for the day across all five sets. The Clean Grip Deadlift is a controlled, deliberate pull from mid-shin that builds tension and sets bar path. The Low Hang Power Clean should fire from a strong hip position with a fast turnover into the front rack. The goal on every catch is aggressive footwork that mirrors a squat clean receive (elbows up, chest tall, and confidence in the stand).
CONDITIONING “BLACKBIRD”
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Score = Total Reps
Barbell: 155/105lb
Dumbbell: 1 x 50/35lb
Box Height: 24/20in
