Clean up crew! April 28th

3 Position Cleans

7x1+1+1 climbing - floor-knee-high hang

5x2 pause split jerk (3 second hold at bottom of jerk)

5x2 (60%) one and a quarter front squats

3 position clean (Purpose)

The 3-position clean helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar.