Weightlifting
12 mins to work to a 3rm Mid-hang Clean – 1X3@95%, 1X3@90% rest 1:30 between drop sets.
Conditioning
For time:
200m Run
30 Shoulder To Overhead 95/65#
20 Medicine Ball Sit-ups 20/14#
10 Strict Pull-ups
200m Run
10 Strict Pull-ups
20 Medicine Ball Sit-ups 20/14#
30 Shoulder To Overhead 95/65#
200m Run
