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[intro] PREP[/intro]

10 Minutes @ Easy Pace:
50′ Suitcase Walking Lunge, change arms at 25′
10 Rotational Medicine Ball Throws/side
20 Hollow Rocks


[intro] STRENGTH[/intro]

Deadlift, Build to Heavy 3


This should be a challenging but technically sound, NOT maximal set. Leave 1 rep in the tank.

TIMECAP: 15:00


[intro] CONDITIONING[/intro]

10 Rounds For Time:
3 Deadlifts, 315#/205#
5 Pullups
10 Pushups
15 Squats


TIMECAP: 24:00


[intro] EXTRA WORK
For Time:
10 Squat Clean Thrusters, 135#/85#
8 Squat Clean Thrusters, 145#/95#
6 Squat Clean Thrusters, 155#/105#
4 Squat Clean Thrusters, 165#/110#
2 Squat Clean Thrusters, 175#/115#


TIMECAP: 15:00


Scale load to fit within timecap. Athletes who should not yet perform squat cleans under fatigue may substitute thrusters from the rack.

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