Aerobic Endurance
Running
6-8 sets x 400 meters, rest 1 min.
Strength
Back Squat: 3 sets x 3 reps @ 70%
Conditioning
A. For Time:
10 Power Cleans, 225/155
8 Power Cleans, 245/165
6 Power Cleans, 265/175
4 Power Cleans, 285/185
2 Power Cleans, 305/195
rest as needed.
5 rds for completion:
15 Wallballs, 30/20
16 KB Front Rack Reverse Lunge, 55/35
rest 2 min.
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