Strength
5 Sets:
Performance:
- 3 Touch and Go Squat Cleans + 1 Push Jerk
Build to a heavy for the complex.
Fitness:
- 3 Hang Cleans + 1 Push Jerk
Build until technique degrades.
Conditioning
Every minute, on the minute, for 16:00:
- 30m Farmer’s Walk (Heavy)
- 30m Sled Drag (Heavy)
- 20 Kettlebell Swings (70/53)
- 20m Reverse Seal Drag
Optional Independent Work
3 Sets:
- 3 Snatch Balance w/ 1s pause in the bottom
- 3-5 Ring Kipping + 3-5 Kip to Catch
- 15 Strict Press