Warmup
750m Row (sprint :10 every 100m)
20 cat cows
20 scorpions
20 birddogs
20 supermans
20 Banded Squats
Clean Deadlifts
3 Sets
4 Clean Deadlifts
Stop and reset on each rep.
Barbell Complex
E 2 Mins for 8 Mins
1 Clean + 1 Hang Clean + 1 Power Clean
Look to build up over the 4 sets
Conditioning
For time
5 Rounds
8 Hang Power Cleans (155/105) (135/95)
16 Wall Balls (20/14)
40 Double Unders
Intent: Intensity Level: Moderate to high. Moderate load. Constant work.
Strategy: The first two rounds will feel great. You will feel tempted to push the gas pedal quickly. Mistake. That 5th round will be a soul sucker. Pace until the 4th round and then unleash the fury the final two rounds.
