THURSDAY

Warm-Up

3 Sets, For Quality

10 Alternating Box Step-Ups

5 Tall Muscle Clean

10 Behind the Neck Barbell Front Rack Punch Throughs

10 Barbell Good Mornings

5 Tall Box Jumps

Weightlifting

8:00 minute EMOM 

Muscle Clean + Hang Power Clean

@ 40%+, increasing loads

% of Power Clean

Conditioning (For Time)

9-12-15

Hang Power Clean 50/35kg

Box Jump Overs 24/20'' 

3-6-9

Hang Power Clean 70/47.5kg

Box Jump Overs 24/20''

Rest 2:00 minutes

6-9-12

Hang Power Clean 60/40kg

Box Jump Overs 24/20''

Rest 2:00 minutes

Time Domain: 9:00-12:00 minutes

Time Cap: 15:00 minutes