Complete in Order
Strength:
A) 3 pos. clean – Above knee, below knee, 1″” off ground
-max for complex in 11 min.
B) Deadlifts – Warmup to 80% and perfrom 1 rep every 20 sec. for 8 min.
*be smart and scale weight if deficit pull is challenging
Skill:
A) 3 min. Every 30 sec.
-6 UB TTB
rest 2 min.
3 min. Every 30 sec.
-5 kipping pullups
Conditioning:
5 Rounds for time
-9 Dball or sandbag overshoulder (100/70… or something heavy)
-100m Sprint
-10 wallballs to 14’/12′ target (20/14)
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