Mobilize, then:
A.
Accumulate:
10-15 Tall Cleans @ 25-35% of 1-RM
Followed by…
Three sets of:
3-Position Clean @ 50-55% or 1-RM
(Hang Clean + Hang Clean Below Knee + Clean)
Rest as needed
Followed by..
Eight sets of:
Power Clean + Hang Clean
Sets 1-3 @ 55-60% of 1-RM Clean
Sets 4-6 @ 65-70%
Sets 7-8 @ 75-80%
Rest 2 minutes between sets
B.
“Jacob’s Ladder”
35-54:
For time:
40 GHD Sit Ups
40 Wall Balls (20/14 lbs to 10/9′ target)
25/18 Calorie Assault Bike
20 GHD Sit Ups
30 Wall Balls (20/14 lbs to 10/9′ target)
20/15 Calorie Assault Bike
10 GHD Sit Ups
20 Wall Balls (20/14 lbs to 10/9′ target)
15/10 Calorie Assault Bike
Mixed Modal Conditioning Option
Complete as many calories as possible in 6 minutes of:
400 Meter Run or 1000 Meter Standing Bike Erg
500 Meter Row or Ski
Max Calories on Assault or Echo bike in remaining time
Rest 60 seconds and repeat for a total of four sets.