Warm-up:
3 rounds:
10 Half-kneeling bottoms-up KB press (5 each arm)
10 Kang Squats w/ empty BB
WL:
CJ complex:
1 Clean Pull + 1 Clean + 1 Push-press + 1 Jerk
Strength:
SPeed BS: 60x2x10 sets
***Rest exactly 30 seconds between sets.
Conditioning:
“Nicole”
20 minute AMRAP:
400m run
ME pull-ups
Note number of pull-ups for each round
Extra work:
Find a 1RM Bench press