We are starting another 12 week cycle of programming! 

Strength

Clean and Jerk

70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x1

Back Squat  (Box Squat Optional)

6 x 3 use a weight that is challenging but allows you to move the bar as fast as possible

Barbell Bentover Rows 3 x 10

Conditioning

3 rounds

40 sec on / 20 sec off  for each of the below exercises (score is total reps)

Jumping Lunges

Ball Slams

Burpees