Strength: 3 sets of 5 Power Cleans @ 70%
10 minutes including warm-up.
Conditioning:
6 Muscle-Ups ( 2-for-1 Dip & T2B, scale to 1-for-1)
12 Front Rack Lunges (155/105, 125/85, 95/65, 75/50)
5 Muscle-Ups
10 Front Rack Lunges
4 Muscle-Ups
8 Front Rack Lunges
3 Muscle-Ups
6 Front Rack Lunges
2 Muscle-Ups
4 Front Rack Lunges
1 Muscle-Ups
2 Front Rack Lunges
15 minute time cap.
