Conditioning 4 Rounds of
20 Push ups (hand release)
30 Situps
40 Squats (butt to ball)
400 meter run
Strength
Back Squat 60%x5/70%x4/80%x4x4
Power Snatch 60%x5/65%x4/75%x4/85%x4x2
Power Clean 75%x4/85%x4x2
Push Press 60%x5/70%x5/85%x5x3
Conditioning 4 Rounds of
20 Push ups (hand release)
30 Situps
40 Squats (butt to ball)
400 meter run
Strength
Back Squat 60%x5/70%x4/80%x4x4
Power Snatch 60%x5/65%x4/75%x4/85%x4x2
Power Clean 75%x4/85%x4x2
Push Press 60%x5/70%x5/85%x5x3