Strength/Skill

CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Workout

3 ROUNDS FOR TIME

200m Run

10 C2B Pull-ups

21 Deadlift 225/155

-12:00 Hard Cap-

Capacity Work

3 ROUNDS FOR TIME

200m Run

10 Jumping Pull Ups

21 KB Deadlift

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Flow Stretching Focusing on Hips & Hammies

HOMEWORK

CONDITIONING

10 MINUTES @ 80% EFFORT

MAX Distance Run

-Rest 3:00-

REPEAT!

STRENGTH

1. 5 SETS*

1 Below The Knee Hang Power Cleans + 1 Above the Knee Hang Squat Cleans + 1 Squat Clean

-Rest 3:00 b/t Sets-

*Start light and build to a moderate set of the complex

2. EVERY 1:00 FOR 15 SETS

1 Squat Cleans @ 75% of 1RM

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