Conditioning:

“And then there was more”

Run 600m*

…then 4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…then…

100 Double Unders

…then 5 rounds of:

4 Pull-ups

8 Push-ups

12 Squats

…then…

Run 600m

 

For Time

*Vest if you got it.

 

Strength:

Hang Power Cleans

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

 

For Quality*

* Focus on maintaining straight arms through triple extension, fast elbows, and a solid receiving position.

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

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