Strength

Clean & Jerk for load:
– Build to a heavy single in 15 minutes. Then work back down to 80-85% of that heavy single and hit for 3 singles on the minute (Scored in next part).
* rest 60 seconds between sets *

Conditioning

FULL SEND FRIDAY! “

The Last Crusade”

50/40 Calorie Row
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (50/35)