Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans
Men use 155 lb.
Women use 105 lb.
Warm Up:
30 DU, 15 push ups, 10 lunge steps, 4 times
Strength Program:
Squats 1X8 at 70%, 1X6 at 75%, 1X4 at 80%, 4X3 at 85%.
Bench 6x3 at 82.5%.
DL 6X3 at 80%
Accessory:
Sled work and stone work. Max reps of ground to shoulder with smallest stone in two minutes. Part B: Sled push with 45 lbs added. Max distance in 45 seconds, rest 2:15, repeat 4 times.