Strength
- Power Cleans: 7 x 3 @ 85%
Workout
5 Rounds for Time:
- 3 Cleans (60 / 40 kg)
- 6 Front Squats (60 / 40 kg)
- 9 Box Jumps (75 / 60 cm)
Partner-Workout: While #1 is doing his round, #2 is holding the bar in a deadlift position. If the bar is dropped, both do 3 burpees immediatly. Each has to complete 5 rounds!
Endurance Workout
Short Interval: Run: :45 on / :45 off