Warm up
1 minute row
10 banded lat pull downs
10 knee banded squats
10 knee banded deadlifts
10 back squats
10 barbell rows
Strength
Power clean - work up to 70% of your heavy 2 or build a heavy 7
Conditioning A B A
A-CFT 3 minute time cap
20 handstand push ups
20 push ups
20 burpees
B-Every other minute x 5 rounds
5 power cleans 70-80%, max reps in round 5
20 hollow rocks
Accessory
5 rounds
3 high jumps
6 deadlifts (moderate weight)
9 db rows
12 ab wheel roll outs
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