Strength
5 Sets:
- 3 Hang Cleans @ >80%
Rest 90 – 120 seconds
Conditioning
3 Sets:
In 5:00, climb the ladder, adding 3 reps every round:
- Wall Ball (20/14)
- Calorie Row
- Box Jump (24/20)
Rest 2:00
Performance: Continue the next set where you left off.
Fitness: Restart the ladder at 3 reps each.
Optional Independent Work
3 Sets:
- 3 Overhead Squats with a 1s pause in the bottom
- 8 – 12 Kipping on Rings
- 12 Barbell Strict Press