Conditioning 20 air squats

50ft sprint

DB Thruster  (10,9,8,7,6,5,4,3,2,1)

50ft sprint

start with 20 air squats, then a 50ft sprint to DB's.  Do 10 DB Thrusters, sprint 50ft, do 20 air squats.  repeat this sequence until you work down the ladder to 1 DB Thruster.

Strength

Back Squat;  60%x5/70%x4/80%x4x4

Power Snatch;  60%x5/65%x4/75%x4/85%x2repsx4sets

Cleans;  75%x4/85%x2repsx4sets

Push Jerks60%x5/70%x5/85%3repsx5sets

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