Strength
Deadlift – Work up to a heavy 1RM, then do 3×3 @ 85%
Conditioning
9-6-3
Power Cleans 225/155lb
Bar Facing Burpees
—Rest 3 minutes
12-9-6
Power Cleans 185/125lb
Bar Facing Burpees
—Rest 3 minutes
15-12-9
Power Cleans 135/95lb
Bar Facing Burpees
Extra Conditioning
Air Dyne – 6×30 sec sprints all out!
—Rest 90 sec between efforts
WOD Notes: Each round should be timed separately (write 3 different times on the board). Weights used for each set should be around 75%, 65%, 50% of your 1RM power clean. Give each round 100% effort, since there is built in rest time! Try to change weights quickly between sets.
