Strength
Fitness: Clean Deadlift + Hang Clean & Jerk, 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: Clean & Jerk 1RM
Conditioning
“11.2”
Complete as many rounds and reps as possible in 15 minutes of:
- 9 Deadlifts (155/100)
- 12 Hand Release Push-ups
- 15 Box jumps (24/20)