WARM-UP
2 Sets, Increasing Intensity
200m Run
10 Dual Dumbbell Push Press, light loads (just patterning)
200/170m Row
WEIGHTLIGTING
Squat Clean
Every 90 seconds, 8 Sets
2 Sets x 3 Reps @ 70%
2 Sets x 2 Reps @ 75%
2 Sets x 1 Rep @ 80-85%
1 Set x 2 Reps @ 75%
1 Set x 2 Reps @ 70%
CONDITIONING "Flip Flopped"
AMRAP 13
5 Strict HSPU
10 Bar Facing Burpees
15/12 T2B
10 Front Rack Lunges 50/35
