Strength
Every 3 minutes x 4 sets
- Power Clean x 1.1.1.1 – Drop every rep, build up to 80% of max clean or 8 RPE
- Rest :20
- Hold Rocks x 15-20
Conditioning
Reps of 21-15-9:
- Deadlift (255#/173# – Scale to 60% of 1RM)
- C2B Pull-ups
- 400m Run After each round