Weightlifting

Clean High Liftoff + 5 Count Eccentric + Clean 1-1-1, 3x1

Notes
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets. Each set must be completed in no more than twelve seconds total, from breaking the liftoff from the floor to standing with the clean. Make sure that the eccentric is a full five count. Do not touch-and-go the clean.

Strength

Overhead Squat 3 @ 6, 3 @ 7, 3 @ 8

Gymnastics

1 x Max Muscle-Ups

Sport

For Time:
90-60-30 Wall Ball, 20#/14# to 10'
Alternate With
180-120-60 Double Unders

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