Strength
Fitness: Clean Deadlift + Hang Clean, work to a heavy single then back off ~20% work singles as time allows. If clean deadlift is consistent, work in cleans from the ground.
Performance: Three Position Clean: High Hang + Hang + 2″ above Floor
Conditioning
Teams of two, three rounds:
Station 1:
- 250m Row
Station 2:
- 12 Toes to Bar
- 12 Box Jumps (24/20)
Each start at a different station. Only switch when both are done. Both will complete each station three times.