Strength
6 Minutes to work up to a heavy single (not a max, but where forms starts suffering due to load) hang power clean (beginner) or power clean (intermediate). This is not a lot of time to do this. Be efficient and use the weight you worked up to last week as a guide.
Back off 20% and do two repetition every minute on the minute for 8 minutes. Take your time between reps.
Conditioning
21-15-9, for time:
- Box Jumps (24/20)
- Sit Ups
- Ring Dips or Push Ups
