Power Clean + Clean + Front Squat + Push Press + Jerk
Build to Max
21-15-12-9-6-3 For Time:
Sumo Deadlift High Pull, 135#/95#
Bar Muscle-Up: Athlete should be able to work at a minimum rate of 4 bar muscle-ups per minute. Scale repetitions accordingly. Scale movement to jumping bar muscle-up.
Sumo Deadlift High Pull: Athlete should be able to complete at least the rounds of 3 and 6 unbroken, the round of 9 in no more than two sets, and the round of 12 in no more than three sets. Scale load accordingly.
This is power work, not conditioning.
Athlete should build over the first three sets to a weight which is challenging, but manageable. They should be explosive throughout the full effort (slowing down is acceptable, walking or stopping is not.) Repeat that weight for three more sets.
If you do not have prowlers, substitute one of the following:
-Any type of sled push or drag which is lower body dominant
-Short hill sprint
-Resisted sprint (have a partner hold a band, rope, strap, etc around the waist, sprint against resistance for 0:10-0:15).