W4/D1

Warmup 5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on Weightlifting 1. 2 Clean + 1 Jerk @60% , 70%, 75%, 2 x 80% 2. Hang Power Snatch 3 @50%, 3 @60%, 3 @65%, 2 x 2 @70% 3. Back Squat 5RM Conditioning 5 Rounds: - 5 weighted Pull ups - 6 Box Jumps (24/20") Rest 5 min then: 4. Renegade Row 5 x 6/ arm