Segmented Clean Deadlift (3131) 5-5-4-4-3

rest 2-3mins between sets
*The segment deadlift is meant to have 3 very distinct pauses. Use lifting straps if you have them so your grip doesn’t limit you with this long time under tension. Make the pauses very deliberate.


For Time:

15 Hang Power Cleans (185/125)

1,500m bike erg

12 Hang Power Cleans (185/125)

1,200m bike erg

9 Hang Power Cleans (185/125)

900m bike erg