Strength:
Cleans (Goal: 4x2 @ 80% of training 1RM of 275):
- Warm Ups: 65x5, 100x4, 140x3, 190x2, 230x1
- Work Sets: 220x 2, 2, 2, 2
Shoulder Press (Goal: 210x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 170x2, 205x1
- Work Sets: 210x3 (PR), 192x5, 172x7
Ring Rows (30" Box, rings same height):
- Body Weight x 8, 8, 8
Conditioning:
5 Rounds for Time of:
- 5 "Clusters" (Cleans to Thrusters) @ 155 lbs
- 10 Burpees jumping to a 6" target
Time: 9:22
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