Warm Up

6 min AMRAP

- 6 medball cleans

- 3 of 3 push-ups

- 6 hang power clean (below the knee) @ 45/35

- 6 front squat @ 45/35

- 2 x 15 sec pvc & bench front rack

Strength

- 1 RM squat clean (technical 1 rep max)

- 4 x 2 squat cleans @ 75-80% of completed 1 RM

*technical 1 rep max should be approximately 90-95% of your true 1 RM

Conditioning

18-15-12-9-6-3

- medball cleans

- push-ups

*2 shuttle runs after every round (from rig to rower area). The workout will end after the last 2 shuttle sprints are completed.