For strength today we’e going to work on some relatively heavy barbell cycling. Complete exactly 4 working sets of 5 hang power cleans recording the heaviest set. Focus on pulling under the bar and driving lower with each set. Hook grip is an absolute must today.

For conditioning, you’ll be working against a 3 minute clock. Sprint 200 meters, come in and hit 10 pull-ups. Once the pull-ups are done, go immediately to wall balls and accumulate as many as possible in the remaining time. Rest two minutes each cycle and complete a total of 4 rounds.


Hang Power Clean


Against a 3 minute clock
Run 200 M
10 Pull-ups
ME Wall Ball Shots (20/14)
in remaining time

rest 2 minutes and repeat
total of 4 rounds