A. Strength

Hang Power Clean

4 reps every 75 seconds for 6 sets

B. Conditioning

3 sets

200m Row @ 80%

4 DB Clean R

4 DB Snatch R

4 DB Thruster R

4 DB Clean L

4 DB Snatch L

4 DB Thruster L

200m Row @ 90%

-1 minute rest between sets-

*record db weight and time for each eound

*challenge yourself to go unbroken on the db complex

*intentionally increase effort on the second row

*run or bike can be substituted for row

*for an extra challenge use a kb load 53/35 or heavier

In depth programming attached below:

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