Strength
Fitness: Clean deadlift + hang clean. Work to a heavy single then back off 10-20# and work technique.
Performance: Work up to a heavy triple clean, then two drop sets at -5% & -10%.
Performance Note: These are pulled from the floor. Take as long between reps as necessary to reset properly but no longer.
Conditioning
9 Minutes, as many rounds as possible:
- 2 Muscle Ups (sub 4 HR Push Ups & 4 C2B pull ups or ring rows, don’t use bands)
- 4 Deadlifts (275/185)
- 8 American kettlebell swings (70/53)