4 Rounds For Time

800m run

20 Single arm KB Cleans (55/35#)

(10/ arm)


Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift) focuses on finding specific positions for proper bar path, with the second repetition (power clean) confirming the movement with speed.

7 sets of complex

Pausing Clean DL + Power Clean


For Time

800m run

21 Power cleans (155/105#)

400m run

15 Power Cleans

200m run

9 Power Cleans