Weakness Warm-up:
Row 2k or 1 Mile Run
Strength:
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60
Met-Con
RX
21-15-9
Power Cleans 155/105lbs
Box Jump Overs 24/20″
Chest to Bar Pull Ups
Lite
21-15-9
DB Power Cleans (moderate)
Box Jump Overs
Pull-ups or Ring Rows
Sidework:
6 Rounds:
Row 1k
Rest 1:1
