STRENGTH: part 1 2 Power Jerk + 1 Split Jerk x 4 sets *Work up to 75-80% part 2 2 Jerks of choice (push/split) X 3 sets *Work Up To 90%
CONDITIONING: 18 min EMOM (6 Rounds) 1) 12 Box Jumps 2) Barbell Complex: 3 DL 2 Squat Cleans 1 Thruster 3) 30" Weighted Plank Hold
FINISHER: Farmer OH One arm Walk Tabata
Endurance 20:00 /21:00 Emom 10Min ODD : 20 Sledge Hammer Even : 20 KTB Swings Emom 10min ODD : 10 Strict Pull Ups Even : 10 DB Cluster (x2) Emom 10Min ODD : 20 OH Lunges Even : 20 Abmat Sit Up