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**