PART I:  STRENGTH

3 Working Sets

A1.  5 – 6 Barbell Glute Bridges 2.1.X.10
A2.  40 to 60″ Side Plank (R)
A3.  40 to 60 Side Plank (L)


PART II:  CONDITIONING

15:00 Minute Clock

5 Rounds of:
20 Seconds Row, 10 Seconds of Rest
20 Seconds Double Unders, 10 Seconds of Rest

Rest 1 Minute, Then

5 Rounds of:
20 Seconds GHD Sit-ups, 10 Seconds Rest
20 Seconds Air Squat,10 Seconds Rest

Rest 1 Minute, Then

20 Seconds Ring Row, 10 Seconds Rest
20 Seconds Push-ups, 10 Seconds Rest


WEIGHTLIFTING

Power clean off blocks (at knee)
3(3) @65%
3(3) @70%
2(1) @75-80%

Clean RDL
5(4) @90-100%

Front squat+jerk
4(2+1) @80-85% of CJ