Strength
Performance:
- Clean: 5 x 1 @ 90+%
Fitness:
- Hang Clean: Build until technique degrades. Then drop down 10% and do 4 – 6 singles.
Conditioning
3 Sets:
In 5:00, climb the ladder:
- 3 Wall Balls (20/14)
- 3 Kettlebell Swings (70/53)
- 3 Ring Rows
- 6 Wall Balls
- 6 Kettlebell Swings
- 6 Ring Rows
Add 3 reps each round and continue until 5:00 is up.
You will have a 2:00 walking rest in between sets. Do not sit down or stop moving during this rest period.
Optional Independent Work
3 Sets:
- 5 Front Squat @ 20X0
- 3 – 5 Rings to Chest + 3 – 5 Kip to Catch
- 12 Dumbbell Push Press