Strength
Cleans
5 sets of 3.3.3
Rest 20 secs between reps – 2 mins between sets
3 reps 20 secs rest 3 reps 20 secs rest 3 reps 2 min rest
Same weight to be used in each set
Increase weight over the 5 sets
Conditioning
For time
150 double unders – 300 singles
12-9-6
Thrusters 40/25kg
Burpees over the bar
(12 min time cap)