Strength/Skill

ON A 15:00 RUNNING CLOCK...

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Workout

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean 135/95

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

Capacity Work

6 SETS (1:30 ON / :30 OFF)

3 DB Hang Power Clean

2 DB Front Squat

1 DB Hang Squat Clean

12 sit up

Max DB front rack Hold

HOMEWORK

CONDITIONING

"OPEN 17.1"

FOR TIME

10 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

STRENGTH / SKILL

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

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