CrossFit and Fearless – CrossFIT
Power Clean (5×3 Every 2 Minutes @70% of your 1RM)
Clean Pull (3×3 Every 2 Minutes @90% of your PC 1RM)
Strong leg and hip drive, your specifficaly working on improving the speed of your hip extension. Keep your elbows straight, shrug only your shoulders.
Clean Grip Deadlift (3×3 Every 2 Minutes @ 100% of your power clean 1RM)
Not quite the same as a conventional deadlift, maintain a more up right posture at the start and focus more on leg drive.
Focus on moving fast off the ground, you may drop at the top for every rep.