Strength
Back Squat
warm up 5-4-3-2
then 3 sets of 3-2-1 @5# heavier than last Back Squat Strength Day
then
30 squat clean & jerk (165/125) (135/95) (115/75) (95/65) (Scale accordingly)
Warm-up
400 m run / 500 m row
X2 reps of the following:
10 Air Squats
10 Overhead Squats
10 Med Ball Cleans
10 PVC Pipe Jerks
10 Pull-ups
10 GHD Sit-ups
10 Walking Lunges
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