STRENGTHPower clean 3x5 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead. CONDITIONING 10 rounds of: 5 hang power cleans 70/45kg 10 box jump overs

FRIDAY NIGHT LIGHTS A) In 10 minutes, build to a 1rm clean and jerk B) 15 seconds on, 45 seconds off for 8 minutes do one from the list below: - muscle ups - chest to bar pullups - pullups C) In a 12 minute window: 100 burpees In the remaining time: 5 hang cleans 60/42.5kg 8 box jump overs 30/24”