9min to complete

2 rounds

10/10 Bend and extend

5/5 figure 4 rotations

10 upward downward dog

5 Kip swings

Then

10 Clean High Pulls

10 back squats

10 Muscle cleans

10 Back squats

10 P. Cleans

15min Ladder

3-6-9-12-15-18-21…..

•P. Cleans 135/95

•Pull-ups

*200m run after each set

Notes/stimulus

*** on the early sets you will definitely want to go tap n go on the barbell. The smaller sets are manageable and won’t cost you too much on your grip. Think of going quick singles when you get to the set of 9.

** Same with the pull ups. They will start getting more challenging on set 12-15.

*No need to sprint the 200m. Allow the run to help you recover your grip strength. So keep it steady.

- the run will be scored as 20 reps. 1 rep for every 10m.