Warm-up:

1 round:

10 Hang Power Cleans

10 Front Squats

then…

Load the bar with 60% of 1RM Power Clean

WL:

1) Every 2 minutes for 7 rounds:

3 Power Cleans working up to a max

Strength:

2A) Clean deadlift to power position: 5x3, go heavy

2B) Strict Weighted Pull-ups: 5x5

Conditioning:

3) KB Snatch test:

For reps:

5” AMRAP:

KB Snatch (partition reps however)

Extra work:

Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.

Strength (use straps):

1) Bent-row 5RM in 4-5 sets

2) RDL 5x5 AHAP

Capacity:

For outside, no HR restriction:

100 ft OHWL (53/35 KB)

100 Dubs

50 WBS (30/20)

10 rope climbs

50 WBS (30/20)

100 Dubs

100ft OHWL