Warmup
Squat clean primers:
EMOM 5 @ 40% of max squat clean
2 sets of complex each minute
Complex- 1 sec pause below knee, 1 sec pause at power position, 1 sec pause in bottom of squat
EMOM 3 @ 50% of max squat clean
1 set of same complex every minute
Workout:
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
Ok, let's lift some heavy weights!
Both the 5 rep and 3 rep maxes are touch and go. Ideally we're increasing our attempts in each window so start with a weight that's manageable and go from there.
Look to complete 2-3 sets in each window with a 1-3 min rest between and go for larger jumps in weight over the first two with your 5 and 3.
Your singles should be increasing by 2-3% as you approach your true max.
We will record all three weights for the day.