Strength
Hang Power Clean x 9 -9 -9 – 7 -7 -7 – 5-5-5
- Build in weight following the rep scheme above. These are touch-n-go reps, hanging on to the bar for all reps in each set. A good starting spot would be ~50% of max power clean, adding ~5% each set. An example with a max power clean of 200#: (#95 x 9 reps, 105# x 9, 115# x 9, 125# x 7, 135# x 7, 145# x 7, 155# x 5, 160# x 5, 165# x 5).
- Complete a set every 2 minutes
Conditioning
3 rounds for time:
- 600m Run
- 21 Box Jumps (30#/24#)
- 12 Shoulder-2-Overhead (155#/103#)