Grit Strength and Conditioning – Strength & Conditioning

Clean Lift-Off + Clean

Every 2 minutes, for 16 minutes (8 sets):

1 Clean Lift-Off + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean

Metcon (Time)

For time:

9 Power Cleans (185/125 lbs)

15 Pull-Ups

21 Situps

400 Meter Run

21 Situps

15 Pull-Ups

9 Power Cleans

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