Strength: Clean + hang clean: 10 rounds, every 2:30, perform:
-1x squat clean + 2x hang squat clean. (Start at a moderate weight and increase the weight each round so the last set is a max for the day.)
Work Capacity: 5 rounds – Every 4 minutes, complete:
-15x 2-arm KB clean (53#/35#)
-max rep 2-arm KB box jump/step ups (20in)
*Rest 60 seconds between rounds
Conditioning (Optional): 8 rounds – Every 60 seconds, perform:
-1x 200m sprint. If you are unable to keep up this pace, sit out the round you miss, then continue with the following round.