Complete in Order
Strength:
A) Power Jerk + 8 sec. OH hold on last rep of each set
-Build to a smooth, crisp, heavy set
B) BS: 60/5, 70/5, 75/5, 80/5, 85/5 (if you make all 5 sets then complete one more set of 5 at possible 5RM), every 3 minutes
Conditioning:
For total time
4 rounds:
-Run 600m at +5sec of normal 5k pace
-3 rounds of: 20 air squats, 15 pushups, 10 pushups
-walk 200m
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