Warm-up

Strength:

Every 2min x 8min

Back Squat x 5 reps @65-70%

This shouldn’t be terribly heavy. Focus on good quality reps with solid form. You can stay at the same weight. Only increase if form is perfect.

Conditioning:

These should be fast, unbroken sets. The quicker you go, the more rest you’ll get. Do not let it turn into an AMRAP.

Against a 4min Clock for Time:

300m Run

10 Toes to Bar

5 Hang Squat Cleans 155/105

Rest in remaining time. Repeat for a total of 4 sets.

Record your time for each set.