Strength:
A) Cleans Only: Every minute: 3 reps. Start @ 50%, add 5% up to 85%
B) Bent Over Row: 4×8, rest 90 sec
C) Jerk Recovery: 3 sets of 3 + 10 sec hold on last rep @ 100%, rest 90 sec
Conditioning:
10 Rounds: 25m prowler push high handle (300/200), 10 Russian KB Swing (70/53), 25 m prowler drag (back style with straps), 5 Burpee Over Box Jumps (30/24)
Skill:
Tabata Hollow/Arch: 20 sec hollow, 10 sec rest, 20 sec arch, 10 sec rest x 8 rounds
