Conditioning
5 Rounds:
9 Power Cleans 135/95#
15 Push-ups
21 Squats
200m Run
Sweat Class
4 Rounds
You Go, I Go per move
9 DB Cleans
15 Push-ups
21 Squats
200m Run
Weights
Bench 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85%
DB Row 5×6 each arm
Front Squat 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85%
Tempo Snatch Grip Deadlifts 5×3 @ 65% 70% 75% 80% 85%
Barbell Curls 3 x 10
Light Snatches working speed and form 4X3
Light clean and jerks: same as snatch
