Strength

Clean & Jerk for load:
– Work up to a max for the day, then perform 3 singles at 90% 1RM
* rest 60 seconds between sets *

Conditioning

Joe Montana

FULL SEND FRIDAY
For time
60 Pull-Ups
*perform 10 burpees to bar start of each minute (bar 6” outside of max reach)
-rest til 12:00-
12 Rope Climbs
*perform 12 burpees box jump overs (24”/20”) every 2 minutes
**Start both workouts with the burpees