Warm up:
5 min DROMs
Stick/barbell complex
Power:
Work up to 3RM Hang clean w/ 3 sec pause @ knee (170#)
Then 1x3@95% (160#), 1x3@90% (155#)
Accessory:
1A) Weighted GHR 3 x 15, rest when needed (BW)
1B) GHD Sit-ups 3 x 25, rest when needed
Conditioning:
4 rounds of
1:00 ME DU's
1:00 ME Row for cals (45# SDLHP)
1:00 ME Burpee Box Over 24/20" (20")
1:00 Rest
DU's went surprisingly well. Haven't done them much lately but a few times I got into a really good groove and knocked out 30+.
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