(SQUAT) CLEAN

A) Strength: 

(Squat) Clean Set: 20 mins to find a heavy 1.1

- Take 8-10 total sets including warm-up sets. Rest 2:00 between heavier sets.
- The "." means you rest 10s between singles.
- Adv: Build to 85-90% of 1RM.
- Beginners: Spend the 20:00 working technique or sub Front Squat from a rack performing sets of 5. 

B) WOD:

"Southie"

For time: (10:00 Cap)

45 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)
30 Hang Power Cleans
15 (Squat) Cleans 

- OR -

AMRAP 8:

8 Deadlifts (135/95)
8 Goblet Squats (53/35)
8 Squat Thrusts

C) Extra Credit: 

1a) Single Leg RDL (3 x 6-8 ea). Rest 30s.
1b) Deadbug + Reverse Crunch (3 x 10). Rest 30s.