A.
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.
B.
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