Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength
5 attempts for max weight:
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat
5 attempts for max weight:
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)
Conditioning
In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Muscle-ups
2 min Rest
In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Rope Climbs 15’
2 min Rest
In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Handstand Push-ups
Score is total number of muscle-ups + rope climbs + hspu.