Strength
Power Clean + Hang Clean + Clean 5x1
Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 65% 1 RM clean - 3 sets x 1+1+1 reps @ 70% 1 RM clean * Rest 60-90 seconds between sets
Conditioning
The Good Samaritan
Teams of 2 M/M-4000m Row F/F-3400m Row M/F-3600m Row
At home The Good Samaritan
For Time 1600m run
Or find a partner and run 2400m as a team
Alternate between 30 Seconds On/30 seconds off -