Strength:
A) Blocks: Clean Only: 4 sets of 3 @ 80%
Skill:
A) Front Rack Step Ups: 4 sets of 6 e/l, add weight each set to a heavy set of 6, rest as needed
Conditioning
3 Rounds:
21 Cal Airdyne
12 DL (275/185)
21 Ring Dips
Developing Power & Strength through the use of the Olympic Lifts.
