A) Clean Pull + Clean: 5×1+1; Rest 2 minutes (moderate load, good positions)
*Pause below knee on both lifts
B) Deadlift: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts
+
4 Sets:
1000m Row
Set 1 – 20 strokes per minute
Set 2 – 24 strokes per minute
Set 3 – 20 strokes per minute
Set 4 – 28 strokes per minute
