4 Sets
1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-83% 1RM Clean
*Rest as needed between sets.
**Pause for 1 second at the top of Clean Deadlift to Mid Thigh.
5 Sets (1 set every 90 seconds)
1 “PERFECT” Clean @85-93% 1RM Clean
14 Double Dumbbell Bulgarian Split Squats (7 each side) @7/10 RPE
12 Double Dumbbell Bulgarian Split Squats (6 each side) @7.5/10 RPE
10 Double Dumbbell Bulgarian Split Squats (5 each side) @8/10 RPE
10 Double Dumbbell Bulgarian Split Squats (5 each side) @8.5/10 RPE
8 Double Dumbbell Bulgarian Split Squats (4 each side) @9/10 RPE
*Rest as needed between sets.
4 Sets
14 Single Leg Dumbbell RDL (7 each side) @7.5-8/10 RPE
10 Nordic Hamstring Curls
*Rest as needed between sets.
**Score is the weight of the RDLs.
