We start off the week with a heavy day that is HEAVY on the technique as well. The session goal for each individual may be a little be different. Some may attempt to go for a new 1RM (and maybe even a 3RM, too), while others should use this as intentional skill work, building up to something moderate and really nailing the point of performance. Days like this are great because they not only get us stronger, faster, more powerful, and more skilled, but also allow us to engrain good habits so when power cleans come up in a metcon at a lighter load, we’re able to maintain efficiency, thus helping increase our work capacity. For both groups, rest 2 minutes between sets of 5 and 3, and 3 minutes between heavy singles.

Workout of the Day
Power Clean
5-5-3-3-3-1-1-1-1
Post heaviest 5, 3, and 1 Rep set