Strength:
work up to a heavy clean
Conditioning:
Rx
30 double unders*
10 cleans @60% of 1rm
30 double unders
8 cleans @70%
30 double unders
6 cleans @80%
30 double unders
4 cleans @85%
30 double unders
2 cleans @90%
Intermediate
30 single unders
10 cleans @60% of 1rm
30 single unders
8 cleans @70%
30 single unders
6 cleans @80%
30 single unders
4 cleans @85%
30 single unders
2 cleans @90%
*sub 60 singles or 15 double unders
Beginner
20 single unders
10 cleans @60% of 1rm
20 single unders
8 cleans @70%
20 single unders
6 cleans @80%
20 single unders
4 cleans @85%
20 single unders
2 cleans @90%
Post times to the whiteboard.