Strength: 1) 5/3/1 Power Cleans Dynamic Effort 5×40%, 5x 50%, 5×60% with 20-40# Chains 2) 5/3/1 Deadlift Wave 1 Week 1 Notes: Be sure to use 90% of your 1 rep max power clean & deadlift.  Each rep should be release and reset. MetCon: For total time: Run 400m -rest 2:00 Row 500m -rest 2:00 […]