Strength: RDL 4x10
2. DB Stiff leg DL 3x12 s/s DB Revers stationary lunges 3x10 (do not alternate...keep contant tension
Conditioning:
Score is total hang squat cleans
With a running clock complete: Min 0-4: 1 x 400 Meter Run Max hang squat 135/95 (rx+ 155/105)
When clock hits 4 min: Min 4-8: 1 x 400 Meter Run
Max Hang Squat Cleans 115/75 (rx+ 135/95)
When clock hits 8 Min:
Min 8-12: 1 x 400 Meters Max Hang Squat Cleans 95/65 (Rx+ 115/75