Weightlifting Speed & Strength Development

Every 2:00 for 16:00 (8 sets):
1 power clean + 3 front squats + 1 jerk, any style

Climbing to a heavy single.*

Weightlifting Conditioning, Short-Mid Duration

“Shark Attack”
AMRAP 10, in teams of 2:
Squat clean thrusters
Teammates alternate single reps

After-Hour Accessory Midline/ Agility/Accuracy Exercise

Midline: Accum. 2 minutes of face-up GHD sit-up holding.
Accuracy (choose one):
-Play catch with a lacrosse ball
-Play handball with tennis ball
-Play Spikeball