Strength
Every :10 x 6 @ 60-75% of 1rm power clean
1 Power clean
–rest 1:00–
X6 sets
Conditioning
“Zombie Crawl”
15 min AMRAP
3 Shuttle Runs
8 Right Arm Hang Dumbbell Snatch
25ft Right Arm Overhead Dumbbell Walking Lunge
3 Shuttle runs
8 Left Arm Hang Dumbbell Snatch
25ft Left Arm Overhead Dumbbell Walking Lunge
Notes
Shuttle runs should be something you can do in 30 seconds.
The Hang snatches should be an unbroken weight, performing all reps on the same arm.
A strategic break between the last hang snatch and lunge could be used. The lounge should be unbroken each round. The overhead lunge can be scaled to a front rack lunge, suitcase lunge, or goblet lunge.