W2/D1

Warmup 5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on Weightlifting 1. Hang Power Snatch 3 @50%, 3 @60%, 3 @65%, 2x2 @70% 2. Barbell Walking Lunge 5 x 5 3. Power clean 3 @50%, 3 @60%, 3 @65%, 2x2 @70% Weightlifting rest intervals: Less than 70% = 1 min 70-85% = 2 min 85-95% = 3 min Over 95% = 5 min Conditioning 10 Rounds: - 6 Pull ups - 6 Push ups - 6 Pistols or 12 banded squat jumps Rest: 2 min between rounds