Strength:
Triple set (3x10)
Tricep Extensions
Rear Delt Flys
DB Rows
Bench PRess (95%)
1x6 @ 70%
1x6 @ 80%
1x3 @ 90 %
1x2 @ 95%
Press: (95%)
1x5 65%
1x5 @ 75%
1x5 @ 80
1x5 @ 80
Conditioning: 10min Amrap
5-10-15-20......
Hang Clean and Jerks (135/95) (115/75)(95/65)
5-10-15-20....
Burpees
Do 5 Hang Cleans and 5 Burpees, then 10 Hang Cleans, 10 Burpees....reps go up by 5. Get as far up the ladder as you can in the 10min