Warm-up:

A) 10 hinges with PVC on back

B) 10 Lat-pull-downs with band from rig maintaining lat and pec tension (5 each arm)

Load bar to 40-50% of 1RM Power Clean

WL:

1) Every 90 seconds for 10 rounds:

3 Power Cleans, working up to a max

Strength:

2A) Clean deadlift to power position: 5x3

2B) Strict Weighted Pull-ups: 5x5

Conditioning:

3) For quality:

4X1:00 Hollow hold with breaths (breath as you expand and contract the belly. Count how many breaths you get in each minute)

Extra work:

Strength:

1) Bent-over rows 4x5

2) Clean Pull from PP 5x3

Capacity:

3) 30” AMRAP:

200m BB OH Carry (95/65)

then,

3 rounds:

10 Ring-rows

10 HR push-ups

15 air squats

With HR between 140-150 BPM