Ghd
Gh raise
Back extension
OLYMPIC
Every 30 seconds complete:
5 x 2 Power Cleans + 2 Power Clean & Jerk (50%) 135
5 x 2 Power Cleans + 1 Power Clean & Jerk (62%) 165
5 x 2 Power Cleans (72%) 195
5 x 1 Power Cleans (78%) 205
Rest 30 seconds after completing all reps at each weight
STRENGTH
Push Press 1 x 8 (62%) 135
2 x 5 (70%) 155
2 x 3 (78%) 175
Front Squat 4 x 5 (work to heavy)
175, 195, 205, 225 (4)
CONDITIONING
EMOM for 10min:
6 Hang Cleans @ 135
6 Clapping Push-ups
Avg: 18 sec
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