Warm-up

Strength:

Back Squat Every 2:30 x 5 sets

Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 85-90%
Set 3 – 1 rep @ 90-95%
Sets 4-5 – 6 reps @ 80-85%

Conditioning:

Make sure your first rep of each set of hang power cleans is actually from the hang and not a power clean from the ground. Deadlift the barbell up to your waist, then go into the hang for the first rep.

Rx 115/75

Rx+ 135/95

As Many Rounds and Reps as Possible in 5min of:

5 Strict Pull-ups

10 Hang Power Cleans

15 Air Squats

Rest 2min

As Many Reps as Possible in 5min of:

5 Strict Chin-ups

7 Hang Power Cleans

9 Front Squats