SKILL: 5 minutes of double under or pistol practice
STRENGTH: 5X2 POWER CLEAN COMPLEX; Every 2 minutes, complete 2 of this complex:
Hang power clean, drop bar, reset, full power clean, repeat.
Add weight each round for a total of 5 rounds over the course of 10 minutes.
800m run (unweighted)
20 wallballs (20/14)
600m med ball run (20/14)
400m medball run
200m med ball run
22 minute cap
Beginners can skip the 800m run if they choose to or they do not believe they will finish under the cap if they run it.