In todays strength component we work on our  Strength-Speed. The goal is to build to a challenging set over the course of 6-7 sets.
The conditioning piece is aimed at developing lactic capacity  and local muscle endurance .

Goal: Sub 10:00 – Barbell Loading should be moderate. This should be more of a local fatigue piece vs. lung burner.

 STRENGTH

In 30:00

1) Power Clean + Squat Clean: Build to a heavy set.
Rest 2:00
1 Set = 1 power clean + 1 squat – not done touch n go.
Alternate Strength – Back Squat: 5 x 5. Rest 90s.
2) Review Rope Climb & Scaling

 CONDITIONING

“90s Hip Hop”
For time:
10-8-6-4-2
Squat Cleans (70, 45)
5-4-3-2-1
Rope Climbs
Rx+: (84, 57) (Legless Rope Climbs)
L3: (60, 95)
L2: (50, 35) (Body Pulls)
L1: (95, 65) (Ring Rows x 3)
Beginner – Sub 20-15-10-5 Goblet Squats for Cleans
11:00 Time Cap