Warm-up

Strength:

The sets of 2 reps should be about 10% heavier than the 4’s.

Every 90sec x 9min (6 sets)

Interval 1- 4 Back Squats

Interval 2- 2 Back Squats

Conditioning:

Option 1- For time:
21 Deadlifts (225/315)
15 Hang Power Cleans (155/225)
9 Squat Clean Thrusters (85/135)

Option 2-For time:
21 Deadlifts (125/175)
15 Hang Power Cleans (95/135)
9 Squat Clean Thrusters (65/95)

Option 3- For time:
21 Deadlifts (75/105)
15 Hang Power Cleans (55/75)
9 Squat Clean Thrusters (35/45)

INTENDED STIMULUS:

Sub-5:00. “FRAN-like”

Deadlifts in 1-2 sets and 1:00-1:30.

Hang power cleans in 3-4 sets and 1:00-2:00.

Fast single squat clean thruster reps in :45-1:30