Weightlifting
Back Squat – 75% – 5 x 5
Block (or hang) Clean (mid-thigh) – 65% – 5 x 3
Halting Clean Deadlift – 80% (of clean) – 3 x 3
SLDL – 60% (of back squat) – 3 x 5
Strength/Skill
Power Clean + Hang Squat Clean + Front Squat, 1-1-1-1-1-1-1
Conditioning
Complete as many reps as possible in 15 mins of:
150 Wall Balls
100 Push-ups
50 Medicine Ball Sit-up
Note: partition as needed. RX is in order.
