Weightlifitng
Warm Up Sets: Clean and Jerk
2 x 3 reps @ 60 - 70%
8 sets: Clean and Jerk
2 x 1 rep @ 77%
6 x 1 rep @ build to 85+%
5 sets: Push Press
5 x 3 reps @ 85%
Rest 2 mins between sets
5 sets: Strict Press
5 x 3 reps @ 85%
Rest 2 mins between sets
Conditioning
3 Rounds for Time
20 Chest-to-bar Pull-ups or Pull Ups
20 cal Bike
10 Thrusters
RX 155 / 105 lbs
Scaled 45% of 1RM Clean and Jerk
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