Warm-up:
10 minutes:
Start with an empty barbell and add weight every round.
1 Hang Clean Pull + 1 Hang Power Clean + 1 Push-press + 1 Power Jerk + 1 Squat Jerk or Jerk grip OHS
WL:
1) Power Clean and Power Jerk: 67x2x3
Strength:
2A) Bench Press: 62x5, 72x5, 82x5x5
2B) Deadlift: 67X3, 77X3, 87x3x3
Conditioning:
3) For time:
21-15-9
Burpees to plate
Toe-to-bar
Competition:
AM: 1, 2A, 2B, then 4X10 Landmine row, (10 each arm)
PM: #3, sub burpee box jumps for burpees to plate
