Heavy 

Hang Power Clean + 1 Power Clean every 2′ x 8 round

Work Capacity: Complete the following for time:

-400m medball run

-40x Russian KB swing 24/ 18

-400m run 

-40x 2-arm KB shoulder to over head 16/12

-400m medball run

STRENGTH: 

1: Power clean: 10 rounds- Every 2 minutes, compete:

-1x Hang power clean + 1x power clean (Work up to a max 1+1 for the day. It is ok to drop the bar and reset after the HPC).

2:  7 rounds – Every 90 seconds, perform:

-1x split jerk behind the neck superset with max rep strict muscle up (Work up to a heavy single in the jerk)

*If you hit muscle failure with the strict MU, then continue on with kipping for the remaining rounds.

Work Capacity: Complete the following for time:

-400m sandbag run (50#/30#…if you don’t have a sandbag, run with a barbell on your back)

-40x 2-arm Russian KB swing (2x 53#/2x 35#)

-400m run (no sandbag)

-40x 2-arm KB shoulder to over head (2x 53#/2x 35#)

-400m sandbag run (50#/30#…if you don’t have a sandbag, run with a barbell on your back)

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