Strength
Fitness: Work up to a heavy single power clean or hang power clean. If time allows back off 20% and practice singles.
Performance: 5RM touch-and-go power clean
Conditioning
- 60 Kettlebell Snatches (53/35)
- 60 Burpees
Every minute on the minute (including the first), complete 4 strict pull ups (scale to ring rows, not bands). No, you may not do snatches and burpees ‘Murph-Style’.