Strength
Performance: Clean
- 5 total working sets, building up to a 1 rep max
Fitness: Hang Clean
- 5 total working sets, building up until form degrades
Conditioning
3 Sets:
In 5:00, climb the ladder, adding 3 reps every round:
- 3 Dumbbell Squat Clean to Push Press (35/25)
- 3 Calorie Row
- 6 Dumbbell Squat Clean to Push Press
- 6 Calorie Row
- And so on up the ladder…
2:00 Walking rest between sets.
Score = lowest round
Optional Independent Work
3 Sets:
- 1 Front Squat w/ 1s pause in the bottom
- 3-5 Ring to Chest + 3-5 Kip to Catch
- 6 Dumbbell Push Press