Strength/Skill:

Power Cleans

7-7-5-5-3-3-1-1

Start at 55% 1RM. Increase by 5% each iteration.

Focus points for this are:

Hip Explosion, Shrug, Fast Elbows

 

For Quality

 

Conditioning:

Run 600m

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Run 400m

50 Double Unders

40 Kettlebell Sumo Deadlift High-pull (53/35)

30 Wall-Ball Shots (20/14) @ 9′

20 GHD Sit-ups

Run 200m

 

For Time

 

Flexibility:

Right Leg Split – 1:00

Left Leg Split – 1:00

Center Split – 1:00

 

2 rounds for quality

 

 

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