WARM UP
- 1’ Machine
- 10 Air Squat
- 5 inchworm to push ups
- 5 empty bar deadlift
- 5 empty bar power clean
- 5 empty bar shoulder to overhead
STRENGTH
6’ To build 2 Heavy hang power clean
CONDITIONING
A. 10 - 8 - 6 - 4 - 2
- Clean and jerk
2 - 4 - 6 - 8 - 10
- Bar Facing burpees
B. 4 rounds for time: (partner)
- 500m (Split)
- 24 Front squat (Split)
- 24 Sync med ball situp
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