Strength: Cleans
warmup to 85% then
2-2-2-1-1-1
(85-95%)
Conditioning: “Hit it and Quit It”
1000m run
3 rope climbs
2 squat cleans @ 85%
1 muscle up (bar or ring)
Scaling: 9 rope pulls, lower weight, x2 pullup + dip
*Should be a “dead sprint.” Clean weight should be very challenging.
Cashout:
- Mobility
- roll out
- stretch
- lacrosse ball
- drink a beer