Lift & condition day!
1 Clean Pull (Pause for 3 seconds at the transition... PERFECT upright position!)
1 Power Clean
1 SQUAT Clean
* 6-8 Sets for Max Load on this one as long as you're hitting good positions...
15-20 minutes for this section... Start around 60-70% of your best Clean 1RM...
KB Loaded Dumpster Run (Holding a 35#/53# KB any way you like)
20 Hang Power Cleans (93#/135#)(60% 1RM Clean)
30 Burpee CTB Pull Ups (You DO NOT have to fully extend your arms)
20 Hang Power Cleans (93#/135#)
KB Loaded Dumpster Run (Holding a 35#/53# KB)
(12 minute cutoff)
We will do whatever we can to do ONE BIG heat on this one since we now have the space to do it!
Use a pull up bar that is at least 6" above your reach for the Burpee pull ups...
You can kip to get CTB or set up a lower portable bar and do jumping instead, if needed...
POST YOUR BEST LOAD AND TOTAL TIME FOR THE WORKOUT TO COMMENTS