STRENGTH:
Deadlifts
3 @ 70%, 3 @ 80%, 3+@ 90%
CONDITIONING:
6 – 9 – 12 – 9 – 6
Burpees Over the Bar
Front Squats (185/125)
CTB Pull Ups
BARBELL CLUB:
Snatch OR Clean and Jerk
2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%
Shrugs (same grip as above)
3 @ 85%, 3 @ 90%, 3 @ 95%, 3 @ 100%, 3 @ 105%
ENDURANCE CLUB:
3 x 100 Cal intervals on Assault Bike or Rower
**Rest 3-5 Minutes between intervals**