Warm up

800m Group run

 

Coaches warm up for weightlifting

 

Strength

Every 40” for 8 mins 1 squat clean @80% of 1RM 

rest 2’

Every 40” for 8 mins 1 squat snatch @80% of 1RM

**these percentages are of your 1RM squat clean

 

Conditioning(18’ Time Cap)

“For Time”

4 rope climbs

10 Power cleans @205/135

20 Burpees

30 OHS 115/85

40 deadlifts 185/115

400m run

 

Scales

Rope Climbs

L1 Cilmb from the back

 

Power Cleans

L1 185/115

L2 155/105

L3 135/95

L4 95/65

 

OHS

L1 105/75

L2 95/65

L3 75/55

L4 45/35

 

Deadlift

L1 155/105

L2 135/95

L3 115/85

L4 95/65