Warm-up/Mobility:
10min Coaches Choice
Strength:
1) Power Clean 5×3, 65%-75%
2) Shoulder Press 5×3, 65%-75%
Warm-up: 3×3
25min time limit
Notes:
Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.
For the Power Cleans work within your skill set (high-hang, mid-hang or ground).
Conditioning:
AMRAP 12min
10 Burpees
25 Double Unders or Tuck Jumps