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STRENGTHPower clean 5x3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead.

CONDITIONING 2 rounds for time of: 100 double unders 75 dumbbell hang power snatches 15/10kg (any arm(s)/order/breakdown) 50 wall ball shots 9/7kg 25 burpee box jumps

 

FRIDAY NIGHT LIGHTS

A) Power clean 5x3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead.

B) 10 minutes to establish a 1rm Bear Complex

C) “Fran” 21 - 15 - 9 of: Thrusters 42.5/30kg Pullups

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