Complete in Order
Prep:
A) 3 sets of:
- 10 russian kb swings (heavy)
- 5 seated box jumps
- 1-minute easy row
B) 10-15 minutes of mobility of your choice
Strength:
A) Hang Clean (below the knee): 3, 3, 2, 2, 2, 2 (rest 2-3 minutes)
B) Clean Grip Deadlift: 4, 4, 3, 3 (use 110% of 1RM clean) (rest 2 minutes)
C) Back Squats: 3×10 (rest 3 minutes) (add weight each set from last week)
Conditioning:
A) 4 sets of:
- 500m row
- 400m run
- (rest 3 minutes)