SPECIFIC PREP
3 Sets, For Quality
1:00 minute Row
5 Medball Cleans
10 Shoulder Taps in Prone
15 second Dead-Hang + 15 second Active Hang
1 "Barbell Complex"
WEIGHTLIFTING
Power Clean + Hang Power Clean + Squat Clean
Every 90 seconds, 8 Sets
1+1+2 @ 70-75%
CONDITIONING
"Free Solo"
6 Rounds for Time
4 Bar Muscle-Ups
8 Power Cleans 60/42.5kg
12 Wall Balls 9/6kg
Rest 1:00 minute between rounds
