W3/D2

Warmup 5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on Weightlifting 1. Power Clean 2 @50%, 2 @60%, 2 @65%, 2 x 2 @70% 2. Deadlift 3 @80%, 3 @85%, 2 x 2 @90% 3. Strict Press 5RM: 4 x 5 @90% of 5RM Conditioning 10 Rounds: - 6 pull ups - 6 Pushups - 6 singe leg high knee jumps Rest 5 min then: 4. Renegade Row 5 x 12/arm