Warm-up & Mobility: 15 Minutes
Strength: Bench – 5×3 at approx 80% estimated 1rm with long (2 ct) pause at bottom – use first couple of sets to work up, do last 3 sets at same weight – perform 5 bent over rows (for activation, not heavy) between sets
Conditioning: For time:
- 400m Run
- 21 Power Clean (135/95lb)
- 20 Sit-up
- 400m Run
- 15 Power Clean
- 35 Sit-up
- 400m Run
- 9 Power Clean
- 50 Sit-ups
