1) 5 x 3 clean grip deadlift w/ pause in high hang + 1 tall clean – heavy as possible. Rest 60 seconds. (Tall Clean Demo)
Notes: Hold each pause for 3 seconds. Do not return the bar to floor after first two deadlift/pauses. After third pause, explode from high hang position. Then drop bar to floor.
2) 4 x 5 strict toes to bar + 1 ME pullup, isometric hold. Each set should last no more than 60 sec. Rest 60 sec.
5 rounds for time:
25 double unders
15 med ball cleans 20#/14#
10 chest to bar pullups
5 hspu (anyhow)
Rest 1 minute
Notes: Sprint each round as fast as possible. Do not pace. Degradation in speed is acceptable but not form. If form is compromised to any great extent, stop. All reps should be unbroken.