550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of power clean, up to what you plan on hitting on your second lift
Workout (start this at 35 past the hour)
5 rounds for time of:
15 weighted situps, 24 kg (16 kg), on your chest
15 overhead lunges, 24 kg (16 kg), switch arms as needed
150 meter farmer's carry, 24 + 32 kg (16 + 20 kg)
With the remaining time, out to 25 minutes, establish a one rep max for your power clean.
Competition Team Lift
6 x 3 reps, on the 3:00 start interval
80% of your deadlift max
Competition Team Skills
With a team of three athletes, push a sled around the building, 270 lbs (180 lbs).
Rest 5 minutes.