Strength:
3 Sets
2 Power Clean
1 Hang Squat Clean
increase weight if technique is flawless
Then,
3 Sets
1 Power Clean
1 Hang Squat Clean
Find Max Weight For Complex
Conditioning:
3 min AMRAP + 1 min Rest x 4 Rounds
3 Power Clean
6 Push Ups
9 Box Jump Over
Endurance
5 Rounds
10 H.S.P.U
10 Burpees
10 Dual DB Hang Clean
10 Dual DB Squat
10 GHD Sit Ups
-200M Run-
4 Rounds
10 Burpees Box Jump
10 Dual DB Hang Clean
10 Dual DB Squat
10 GHD Sit Ups
-200M Run-
3 Rounds
10 Dual DB Hang Clean
10 Dual DB Squat
10 GHD Sit Ups
-200M Run-
2 Rounds
10 Dual DB Squat
10 GHD Sit Ups
-200M Run-
For Time
10 GHD Sit Ups
200M Run
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