Work up to a heavy squat clean in a few sets (not a 1RM)
*10 minutes max. If new to the movement do hang squat clean or hang power clean + front squat
- Front Squat x 15
- Run x 400m
- Rope Pull x 10
- Row x 500m
- Hang Squat Clean x 10
Complete the Following for Time:
- Overhead Squat (135/95) x 15
- Run x 800m
- Rope Climb x 10*
- Row x 800m
- Squat Clean (185/135) x 10
*Start from standing position (no jump). Scale reps if needed.
**Use one bar for both barbell movements – scale appropriately. If you need to sub running for 800m row, do 600m run (i.e. turnaround before last turn on 800m course).