ATHLETE

A. Find your 1RM Clean

B. “Pennies”
6 Squat Cleans (155/105)
6 Muscle-ups or 6 Pull-ups + 6 Dips
Run 400m
6 Squat Cleans  (155/105)
6 Muscle-ups or 6 Pull-ups + 6 Dips
Run 400m
6 Squat Cleans (155/105)
6 Muscle-ups or 6 Pull-ups + 6 Dips
Run 400m
6 Squat Cleans  (155/105)
6 Muscle-ups or 6 Pull-ups + 6 Dips

COMPETITOR 

A. 1RM Clean & Jerk

B. “Pennies”
6 Squat Cleans (225/135 Competitor)
6 Muscle-ups
Run 400m
6 Squat Cleans (225/135)
6 Muscle-ups
Run 400m
6 Squat Cleans (225/135)
6 Muscle-ups
Run 400m
6 Squat Cleans (225/135)
6 Muscle-ups

C. Find your 1RM box jump from a seated position with a LIGHT weight vest on

Start in a seated position on a box close to your parallel squat and move straight into the jump. The absolute heaviest vest you should wear for this is 15/12lbs, but we are hoping you have something a little lighter.