Today’s strength section is the culmination fo the last few weeks worth of strength training. We will be building to a heavy single in the squat clean. The heavy single will be for those that feel comfortable in the movment. If you are not quite there yet, we can increase the reps to 3 or 5 to give you more practice.

The workout today is a hard cap of 12 minutes. This is on purpose as you will need to MOVE to complete it. That means picking a weight that you can go unbroken on the deadlifts for at least the first round. As for the C2B Pull ups, you will need to choose an option that allows for minimum rest. Good scaling options are regular pull ups or jumping versions. No bands today.

STRENGTH

CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

WORKOUT

3 ROUNDS FOR TIME

200m Run

10 C2B Pull-ups

21 Deadlift (225/155)|(155/105)

-12:00 Hard Cap-

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Flow Stretching Focusing on Hips & Hammies