Skill/Conditioning: 

A. 5 sets of:

  • Hang Clean + Clean

*work up to an 80% effort. 

B. Back Squat 

  • Set 1: 5 @ 50% 
  • Set 2: 5 @ 60% 
  • Set 3: 3 @ 70%
  • Set 4: 5RM attempt 
  • Set 5: 5RM attempt 

C. 2 sets of: 

  • 4 minutes to complete: 600 meter Run
  • 3 minutes to complete: 400 meter Run 
  • 2 minutes to complete 200 meter Run

*All sets are performed back to back. The faster you are on the Run, the longer rest you will have. 

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