Conditioning

100 meter run
10 Toes to rings
10 Kettlebell Swings (70#)
8 rounds

11:48


Olympic

Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
5 sets x 1 rep @ 80% (75 kg)

Power Clean + Jerk
5 sets x 1 rep @ 80% (85 kg)

Front Squat
6 sets x 3 reps @ 65% (85 kg)


Power

Forward Banded Zercher Squat
3 sets x 8 reps @ 115# + #1 bands

Straight Leg Sumo Sub Scapular Deadlift - 2" deficit
3 sets x 1 rep @ 185

Straight Leg Conventional Sub Scapular Deadlift - 4" deficit
3 sets x 2 @ 225

Lat Pull Down
3 sets x Max Effort @ 90#

Dimmels (w/ straps)
3 sets x 3 reps @ 135#

Sled Pull
3 sets x 50 meters @ 90 kg + 20# ball low hold
3 sets x 50 meters @ 90 kg + 20# ball high hold

Standing Abs