Complete in Order
Strength:
A) 2 pause jerk dips + 1 Jerk
*come to a dead stop in bottom of jerk dip
Work to heavy set for the day
B) BS: Find 3rm each with a 5 sec. hold in the bottom
Conditioning:
25 min. Run for Distance
*starting at zero and every 5 min. perform
-30 alt. lunge steps
-30 pushups
-30 situps
**Find a pace in run/motions that you never stop
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