Strength
15 minutes to work to a max 3-Position Clean: High Hang (bar in contact with hips) + Hang (just above knee) + Low Hang (2″ off ground)
During complex bar may not return to the ground. Use a proper clean deadlift and hit all positions when taking bar from ground before starting each complex.
Conditioning
12 minutes, as many rounds as possible of ascending ladder:
- 4 Front Rack Lunges (115/75)
- 4 Box Jumps (24/20)
- 25 Double Unders
- 8 Front Rack Lunges
- 8 Box Jumps
- 25 Double Unders
- 12 Front Rack Lunges
- 12 Box Jumps
- 25 Double Unders…
