Friday

Strength

A.Every 3:00 x 15:00 (Build)
1x Hang Clean + 1x below knee Hang Clean + 1x Clean + 1xPush Press
1x Hang Clean + 1x Below Knee Hang Clean + 1x Clean + 1x Push Jerk
1x Hang Clean + 1x Below Knee Hang Clean + 1x Clean + 1x Split Jerk
*All to be performed UNBROKEN.

F: 2DB's 10x DL + 10x Hang Power Clean + 10x Push Press Build to moderate set; [partner up!]

Conditioning

Every 5 min
1. 30/25 Cal Bike
25 Lateral Over the Bar Burpees

2. 25/20 Cal Ski
50 Squats

3. 200m Run
25 Power Cleans
* Score is cumulative time of all 3 rounds

F: Light Barbell or DB
P: 95/65
S: 115/75